Saturday September 13, 2014
Good luck to MHCF athlete Jenna Branham as she competes in the Lumberyard Throwdown at NoCoast CrossFit. http://www.lumberyardthrowdown.com/ Strength: OTM 10 min 2 Split Jerk WOD – Granite Games WOD 12-9-6Muscle Ups (mod bar MUs or Ring Rows and Dips)Power Cleans (195/140)
Friday September 12, 2014
Good luck to MHCF athletes Staci Meredith and Shara Scrabis who are competing in The Granite Games in St. Cloud Minnesota this weekend. Check out all the action at: http://www.thegranitegames.com/ PM Class today at 4:30PM 🙂 Endurance: 2x800m Run, Rest 2 minutes WOD – Granite Games WOD50 Double Unders20 Shoulder to Overhead (135/95)30 Box Jumps […]
Thursday September 11, 2014
Thursday is the last day to register for the Monster Mash as still guarantee a T-shirt. Don’t miss out! https://www.facebook.com/events/1436410806581264/?ref=3&ref_newsfeed_story_type=regular Strength: 5×2 Back Squat WODFor 5 cycles – AMRAP in 3 mins of:3 Deadlifts, (225/155) lbs6 Push Ups9 Ball Slams (30/20)Rest 1 min between each cycle.For each cycle restart the AMRAP.
Wednesday September 10, 2014
Danny you’re in luck, no Thruster Wednesday today 🙂 Strength: Pullup/Dip complex 6×5 reps of each hand grip WOD Heavier Grace 30 Clean and Jerk (155/105) *10 Min Cap
Tuesday September 9, 2014
Strength/Skill: 10 OTM alternating 10 Wall Balls (heavy) and 10 Toes to Bar WOD 3 Rounds for Time 20 Back Squats (155/105) from ground 12 bar facing burpees