Friday December 20, 2013
Strength/Skill: 5×3 OHS – work to 3RM WOD5 Rounds10 KB Snatch – alternating hands each swing (53/35)8 Pullups Cool Down:2×10 GHD Situps10 Goodmornings (45/35) Jared Enderton Olympic Seminar (AT MILEHIGHCROSSFIT January 25th, 2014) This seminar is dedicated to teaching both the Snatch & Clean and Jerk. It is a combination of lecture, demonstration, and hands […]
Thursday December 19, 2013
HOLIDAY SCHEDULE: December 24th We WILL have 5:30 AM 6:30 AM 9:30 AM and 11:30 AM classes this day (gym open 9:30 am – 1:00 pm) NO PM Classes December 25th CLOSED December 26th NO EARLY AM CLASSES – all other classes will be held as normal (9:30 AM 11:30 AM 4:30 PM 5:30 PM 6:30 […]
Wednesday December 18, 2013
Strength: 5×3 Front Squats – work to 3RM WOD4 Rounds7 Ring Dips12 Power Cleans (155/105) Cool Down:10 Pistols (or pistol rolls/progressions) each leg
Tuesday December 17, 2013
Strength/Skill: Every 30 seconds for 15 minutes – 1 Power Snatch at 80% WOD12 minute AMRAP3 Front Squat (155/105)6 Toes to Bar9 Pushups Cool Down:10 Back Extensions100ft Walking Lunges10 Back Extensions
Monday December 16, 2013
Thanks to everyone who came out this weekend to support our MHCF team at the Conquer event!! Our team finished the weekend in 5th place overall after 15 WODs! Congrats everyone! Strength/Skll: OTM for 15 minutes – 1 Split Jerk at 80% WOD21-15-9Box Jumps (24/20)Push Press (135/95) Cool Down:30 Squats30 Situps