NEWS, BLOG & WORKOUTS

NOTE: For the month of September the Tuesday/Thursday/Sunday weightlifting class will be open gym style and for those who have been attending. Please be respectful of the 6:30pm CrossFit class that will be going on. A coach will be present for class if you need help. If you are new to the WL program or […]

Coach led warm up  Crossover symmetry – Iron scap  (1min ea. With :30 sec stretch movement between) WOD 5-minute AMRAP of: 30 double-unders (mod: :30 practice or 30 heavy rope singles) 20 jumping lunges 10 pull-ups (mod: banded, or rings) Then, 5 minutes for distance of: Single arm DB framers carry (50/35) Then, repeat the […]

Coach led warm up Floor stretches  WOD  “MHCF gone bad”  (*partner or single) 3 rounds for total reps of: 1 min D ball or bag over shoulder 1 min kettlebell sumo high pulls 1 min box jumps (20in) 1 min push press 1 min bike for calories Rest 1 min Post total reps completed to […]

Coach led warm up  Banded floor mobility  Then, Active warm up 3 rounds of: 10 db deadlift (5ea.) 10 db plank row (5ea.) 50ft bear crawl 50ft lateral lunges WOD Complete as many rounds as possible in 10 minutes of: 10 dumbbell overhead lunges, right arm 9 dumbbell snatches, right arm 15 push-ups  10 dumbbell […]

Snatch Short Pull + Floating Snatch + Snatch – find 1+1+1 RM Clean Short Pull + Floating Clean + Clean + Jerk – find 1+1+1+1 RM Back Squat – 3 RM SLDL (% of BS) – 55% x 6 x 3 Ab work of choice