Friday March 9th, 2012
Afternoon WOD – We will open the doors of MHCF at 4:00PM and will plan on running the first heat at/around 4:30. We will run heats on the half hour: 4:30, 5:00, 5:30 and 6:00. So please get signed up for a heat when you show up and find out if you can help judge […]
Thursday March 8th, 2012
Reminder for all Open competitors… if you are unable to perform WOD 12.3 this Friday, please tell a coach asap so we can schedule you for a different day/time. Happy WODing! 🙂 WOD For time:2K Row AND… 5-5-5-3-3-1-1Power Cleans*No single reps during sets of 5 and 3; you must hold onto the bar and touch-and-go. […]
Wednesday March 7th, 2012
We are going to place an order for wod book next week, they take a couple weeks to print and ship but we would prefer to know who would really like one so we aren’t ordering a bunch of extra books. $20 per book, keep track of your eating, your wods, your benchmarks, get a […]
Tuesday March 6, 2012
6:30AM – Tuesday and Friday this week. See y’all there! What a great day we had for running today! Think everyone enjoyed the body weight movements after WOD 12.2. Only a few more days until WOD 12.3 is announced. Congrats to everyone who saw big PRs on their Snatch last week. WODStrength: Deadlift 5-5-3-3 “Elizabeth”21-15-9Squat […]
Monday March 5th, 2012
WOD Strength: Shoulder Press – 5-5-3-3-1-1 Then… Run 250m50 PullupsRun 250m50 PushupsRun 250m50 SitupsRun 250m50 Squats