NEWS, BLOG & WORKOUTS

No classes today. Open gym tomorrow at 11:30 back to regular scheduled on Monday MHCF also like to say Congratulations to Derek and Helen on the new baby boy and congratulations to the newlyweds Leah and Blake

Coach led warm up  Foam roll  Then,   Active warm up: Alt. Tabata for 6 min of: Burpees Hollow to superman  WOD 3 rounds for time of: Row 400m meters 21 dumbbell thrusters (35’s/25’s) 12 chest-to-bar pull-ups (mods: regular, banded, or supine ring row) (20 min cap) Post time to Wodify and whiteboard

Hang Clean (below knee) – find 2 RM Power Snatch + Snatch Balance – find 2+2 RM Clean Pull (5 sec eccentric last rep) – 95% x 3, 100% x 3, 105% x 3, 105% x 3, 105% x 3 A1. Deadbug – 4 x 10+/side A2. Banded strict Pull-ups – 4 x max

Coach led warm up  Mini band warm up Then,  50 cals on bike *Every 10 cals complete: 10 hollow crunch 10 super man ext. Strength day! Back squat 5-5-3-3-3-1-1-1-1 reps Post loads to Wodify and whiteboard  Post strength accessory A1. Deadbug 4x 10ea. Side A2. Banded max strict pull-ups

Coach led warm up  Box stretches  WOD 5 x 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 1 minutes between rounds Women: 35-lb. DBs and 20-in. box Men: 50-lb. DBs and 20-in. box Post push press reps completed each round to Wodify and whiteboard  Post WOD Core Alt. Every […]