Sunday, March 6th, 2022
WL Warm Up 3 Sets: 5 Clean Deadlifts to Mid-thigh 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Hang Cleans 5 Cleans 1 Set: 3 Cleans (50%) 2 Cleans (60%) 2 Cleans (65%) 2 Cleans LIFT A On a 20:00 Clock: Build to a heavy set of 1 squat clean + 1 front […]
Saturday, March 5th, 2022
Coach led Warm Up 3:00 Machine (:30 easy/:20 mod/:10 hard) Then, 2 Sets W/ DB -6/6 Strict Press -12 Goblet Squat -6/6 DB Snatch -12 Hollow Rocks Barbell Push Press Warm up Strength Push Press In 8 Minutes build to a heavy triple Then From 8-12 2×3 @ 90% of heavy triple WOD 3 Rounds […]
Friday, March 4th, 2022
TODAY is the DAY!!! Don’t forget to read over your weekly challenges for the MHCF OPEN intramural and if you have any questions discuss with your team captain, or ebony for answers. Also please watch and read over workout movements and standards for your respective division. go to crossfit.games.com to see Thank you and good […]
Thursday, March 3rd, 2022
NOTE: Don’t forget to sign up and show up tomorrow to Friday Night Lights, same as last week we will starts heats at 4:30pm and run through 7:30pm. Doors open for warm up at 4:00 and don’t forget to stay for refreshments after. If you aren’t signed up please come on in to cheer everyone […]
Thursday, March 3rd, 2022
NO Weightlifting today……. GET PREPPED FOR THE OPEN WOD TOMORROW!