WOD – November 1, 2016

Strength/Skill

EMOM for 10 Minutes:
3 Hang Power Snatches

WOD

1,000 Meter Row
-Then-
21 – 15 – 9
Pull Ups
Kettlebell Swings (53/35)

M|Fit 

5 Minute AMRAP:
15-12-9
Oh Plate Lunge
Burpee on Plate
*1 Minute Rest

5 Minute AMRAP:
15-12-9
Plate Ground to Overhead
Weighted Sit ups
*1 Minute Rest

5 Minute AMRAP:
15-12-9
Russian Twists
Push Ups

By |October 31st, 2016|WOD|0 Comments

WOD – October 31, 2016

1/2 day schedule
Everyone is welcome to all open gym times.
5:30-6:30am CrossFit
6:30-7:00am M|Fit
8:30-9:30am CrossFit
9:30-12:00 Open Gym
12:00-1:00pm CrossFit

We hope everyone enjoys Halloween with their families! Be ready to work that candy off on Tuesday! 😉

Halloween WOD

The Living vs Zombies

4 Rounds
10 Front Squat
31 Double Unders
20 Wall Balls

-rest 3 minutes-

4 rounds
10 squat clean thrusters
13 burpees
14 box jump overs

* Two […]

By |October 30th, 2016|WOD|0 Comments

WOD – October 28, 2016

October 31st, Halloween – 1/2 day schedule
Everyone is welcome to all open gym times.
5:30-6:30am CrossFit
6:30-7:00am M|Fit
8:30-9:30am CrossFit
9:30-12:00 Open Gym
12:00-1:00pm CrossFit

We hope everyone enjoys Halloween with their families! Be ready to work that candy off on Tuesday! 😉

WOD

For time:
Run 1 Mile
26 Burpee Box Jumps (24″/20″)
26 Wallballs (20/14)
26 Handstand/Pike Push-ups
26 Thrusters (95/65 lbs)
26 Knees To Elbows
26 Kettlebell Swings […]

By |October 27th, 2016|WOD|0 Comments

WOD – October 27, 2016

October 31st, Halloween – 1/2 day schedule
*Here is the lowdown on 1/2 day schedule’s, the gym will be open all morning and you can come to any program, Crossfit, M|Fit, or Open Gym. Last class will be at 12 noon. 

Strength/Skill

Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

WOD

In teams of two, […]

By |October 26th, 2016|WOD|0 Comments

WOD – October 26, 2016

As some of you may have noticed we have a group of boys who have recently been a part of our MidState community.  Not only have they been fun to have around but they have been great examples of hard work and good attitudes.  We want to say thank you to the MPOA […]

By |October 25th, 2016|WOD|0 Comments

WOD – October 25, 2016

Strength/Skill

3 Sets of:
10 Strict Pull Ups
Max Effort Push Ups

*If you laugh in the face of 10 Strict Pull Ups, perform either Strict Chest to Bar or Weighted Pull Ups. 

WOD

Tabata:
Burpees
Plate Ground to Overhead
Single Leg V-Ups

M|Fit

Tabata:
Cal Row
Rest 1 Minute
Plank Up Downs
Rest 1 Minute
Cal Row

By |October 24th, 2016|WOD|0 Comments

WOD – October 24, 2016

Thank you all for coming to the anniversary party, we had an amazing 2 years and are excited for what the future holds!

Strength/Skill

3 sets of:
Back Squat x 5.5.5.5 – (rest 30 seconds between clusters of 5 reps)

*Use the same weight for all sets; choose a load you believe you can keep for the entire volume.

WOD

3 […]

By |October 23rd, 2016|WOD|0 Comments

WOD – October 21, 2016

Here is the rundown for Saturday, you don’t have to be registered to participate!

9:00 AM – gym will be open for warming up and setting up.  There is a very limited supply of extra EOD 131 shirts, cost is $20 and they’re first come first serve. 
10:00 AM – Workout overview will start and “free agents” will be […]

By |October 20th, 2016|WOD|0 Comments

WOD – October 20, 2016

Here is the rundown for Saturday, you don’t have to be registered to participate!

9:00 AM – gym will be open for warming up and setting up.  There is a very limited supply of extra EOD 131 shirts, cost is $20 and they’re first come first serve. 
10:00 AM – Workout overview will start and “free agents” will be […]

By |October 19th, 2016|WOD|0 Comments

WOD – October 19, 2016

Here is the rundown for Saturday, you don’t have to be registered to participate!

9:00 AM – gym will be open for warming up and setting up.  There is a very limited supply of extra EOD 131 shirts, cost is $20 and they’re first come first serve. 
10:00 AM – Workout overview will start and “free agents” will be […]

By |October 18th, 2016|WOD|0 Comments