NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Monday, January 17th, 2022

Coach led warm up Mini band warm up Then, 30 Jumping Jacks 5 Inch Worms + Push-up 10 Air Squats 5 Single-Arm Ring Rows / ea. Arm Set 2: 30 Skier Jacks 10 Strict Press (45/35#) 10 Front Squats 10 Jumping Pull-ups or Ring Rows (regular) Set 3: 30 Mountain Climbers 10 Thrusters (45/35#) 5-10 […]

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Saturday, January 15th, 2022

Coach led warm up Banded floor mobility Then, 3 sets: 10 Trap roll out with reach / ea. side 5 Strict press 10 Kb deadlifts ( working weight) 5 Box step up jump down WOD “Jack” (partner or single) As many rounds as possible in 20 min of: 10 Push presses 10 Kettlebell swings 10 […]

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Friday, January 14th, 2022

Coach led warm up On a 8:00 Clock: 5 Good morning squats (45/35) 10 Push up + Shoulder Taps 10 Samson stretch 50ft Bear Crawl WOD For time: Every 2 min for 8 min: 10 Front Squats (body weight) (mod: 60% of 1RM F.S.) Then, 100/80 Calorie Row 50 Handstand Push-ups (mod: stack, box, or […]

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Thursday, January 13th, 2022

WL Warm Up 2 Sets: 30 Jumping Jacks 5 Push-up to Down Dog 10 KB Swings (Light) 1 Set: 10 Strict Press (45/35#) 10 Push Press (45/35#) 5 Push Press (20%) 5 Push Press (30%) 5 Push Press (40%) 3 Push Press (50%) 3 Push Press (60%) LIFT A. 6 Sets For Load: Push Press […]

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Thursday, January 13th, 2022

The time has arrived! Our 2022 Open Intramural “What’s Your Fantasy” is upon us! Check out the following for a video covering this years Intramural Event, Timelines, Theme, and breakdowns! Check Out The Video Introduction Here MHCF 2022 OPEN Intermural Registration link Coach led warm up Foam roll Then, 2 sets: 1:00 Machine of choice […]

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