Saturday, June 8th
This WOD is a slight variation of the WOD for Warriors “21 Guns – A Memorial Salute” they did for Memorial Day. PARTNER WOD 4 Rounds21 Pull-ups21 Burpee Box Jumps21 Fireman Carry Back Squat (partner of equal weight)21 Burpee Box Jumps21 Pull-upsOne Partner works at a time – split as desired
CROSSFIT KIDS SUMMER SESSIONS!!!
MHCF KIDS’ SUMMER CAMPCalling all kids ages 7-11 TIME: 9:30-10:30am DATES: Session 1 June 18, 19, 20Session 2 July 16, 17, 18 Session 3 Aug 13, 14, 15 PRICE $45 each session*20% off if you sign up for all 3 sessions Contact Shannon (sschottemhcf@gmail.com or 303-916-3864) to sign up!
Friday, June 7th
Every four minutes for 3 rounds:Sprint 200 meters, for timeRun 200 meters 3 Rounds 400 M Run with 50/30# Slam Ball 15 Push Press (115/80) 15 Box Jumps (24/20) 15 SDHP (95/65) Cool Down: 10 In-n-Outs with push-up/dip 100 ft Farmers Carry (55/35 KB each hand)
Thursday, June 6th
SNATCH DAY! Snatch Practice/Instruction Strength: Snatch 5×5 @ 80% 21-15-9 Power Cleans (155/115) Ring Dips ** 10 Min Cap Cool Down: 4 Attempts Alternating:30 Second Leg Raise Hold 30 Second Squat Hold
Wednesday, June 5th
Why do we do “Strength”? Here is a great link to explain Wendler’s 5-3-1 which we are currently incorporating into our training. With that said, if you miss a day of strength, try to make it up that same week. This is a system that works slowly over time but if you are sporadic with […]