NEWS, BLOG & WORKOUTS

*Note: after class WOD MHCF will be going out to Arapahoe reservoir for some sun, swimming, paddle boarding and fun. Meet at MHCF at 10:30 or out at lake east side entrance around 11:30. Hope to see you there Ask coach Steve or Kris if you have any questions Coach led warm up  Partner medball […]

Coach led warm up  Crossover – plyo  Then, 3 rounds of: 100m run 50ft burpee broad jump 50ft inch worm 50ft duck walk 20 mtn climbers WOD 8 rounds for max reps of: 20 seconds of thrusters, rest 10 seconds 20 seconds of double unders, rest 10 seconds ♀ 65 lb. ♂ 95 lb. Post […]

Hang Clean (below knee / % of 2RM) – 90% x 2, 90% x 2, 90% x 2 Power Snatch + Snatch Balance (% of 2RM) – 90% 2+2, 90% x 2+2, 90% x 2+2 Clean Pull (5 sec eccentric last rep) – 90% x 3, 95% x 3, 100% x 3, 100% x 3, […]

Coach led warm up  Lacrosse ball mobility  Then, Calf stretches 20 toe hops Quad stretch 15 jump squats Pike to cobra stretch 10 lateral lunges  WOD 4 rounds of the following: 200m ski erg (AFAP) then, Max distance standing long jump 400m row (AFAP) then, Max time bear hug wall sit (50/30) 800m or .8k […]

Coach led warm up  Banded mobility  WOD 3 rounds for time of:  10 chest to bar pullup (mod: banded or jumping c2b) 10  front rack lunges 15 pullup (mod: banded, or jumping) 15 hang power clean 20 supine ring row 20 shoulder to overhead  Women: 95lb. Men: 135lb. (*26min cap) Post time to Wodify and […]