CrossFit workout of the day, nutrition tips and more

Friday January 14, 2011

Today is Hero Day.  We remember SSG Joshua Hager, United States Army, who was killed Thursday February 22 2007 in Ar Ramadi, Iraq. WOD “Josh” 21Overhead squat (95/65)42 Pull-ups 15 Overhead squat (95/65)30 Pull-ups 9Overhead squat (95/65)18 Pull-ups “When there is no enemy within, the enemies outside cannot hurt you.” — African Proverb

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Thursday, January 13, 2011

WOD 5 Rounds1 min of Deadlifts (165#/115#)1 min of Rest*Record your number of deadlift reps for each round. THEN… 3 Rounds10 Pistols (5 each leg)15 Ring Pushups20 KB Swings (53#/35#)

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Wednesday January 12, 2011

“The best revenge is massive success.” — Frank Sinatra Wednesday’s workout is the good ole benchmark “Barbara”.  Seems simple enough, right? WOD5 Rounds20 Pull Ups30 Push Ups40 Sit Ups50 Squats*3 min rest between each round (and yes, you’ll want it) Is that Dave’s thumb dangling from his hand? Ligament damage and he still reached his […]

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Tuesday January 11, 2011

Congrats to the MHCF athletes (Meghan, Phil, Amanada, and Jenna) who competed and rocked the King and Queen of the Beach Volleyball tournaments this past weekend!! Way to get through that WOD today.  Those wall walks were no joke.  And way to go Kerry. Cutting/bruising your shin on the max box jump and then going […]

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Monday, January 10th, 2011

I am making the call on the 5:30 am … DUE TO THE WEATHER THERE WILL NOT BE A 5:30 AM CLASS ON MONDAY, JANUARY 10th, 2011  If you are ever in doubt about class schedules please feel free to contact me at 303-916-3864 or 720-280-0196    WOD: Max Height Standing Box JumpThen…5 Rounds10 Wall […]

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