WOD – December 1, 2016

WOD

4 Rounds for Reps:

5 Minute AMRAP:
10 Burpee Over Box (20″)
10 Pull Ups
15 Push Press (1/2 BW)

1 Minute Rest

M|Fit

Waiters Walk – 1 Minute ON/OFF for a total of 3 sets each arm
*heavy KB or DB

10 Minute Clock 
2,000 Meter Row
*With time remaining, max effort Wall Balls

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

WOD – November 30, 2016

Strength/Skill

Bench Press – Work up to a heavy 5 rep

*As we did for Monday’s squats, don’t climb to total failure.  Go with what you can move for 5 reps but challenges you to finish the set.

**Not often do you see bench press in a CrossFit gym, but there are many great benefits (GAINZ!) to be […]

By |November 29th, 2016|WOD|0 Comments

WOD – November 29, 2016

Great job getting your Muscle Up, Lori!!

Warm up 
Tabata
Alternating between Single Unders and Double Unders

WOD

5 Rounds for Time:
400 Meter Run
500 Meter Row (.3 bike if rower is occupied)
75 Double Unders
1 Minute Rest

M|Fit

18-15-12-9-6-3
Cal Bike
DB Strict Press
Ring Row

By |November 28th, 2016|WOD|0 Comments

WOD – November 28, 2016

Back to a regular schedule this week!  As some of you may know Dustin has been helping in some of the classes.  Not only is he a great athlete but we are confident he will make a fantastic coach.  If you see him throw him a high five and ask him to check out your […]

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

WOD – November 22, 2016

Today there is no 630PM Class.  We invite all M|Fitters to attend any class that fits their schedule. 

WOD

Thanksgiving Dinner
30 Minute AMRAP:

10 Wall Balls
10 Sit-ups
10 Push-ups
10 Pull-ups
10 KB Swings
10 Step ups (24″/20″)
10 Air Squats
10 Double-Unders
10 Burpees
200M Run

Happy Thanksgiving guys!  Hope you have fun with this workout:)

We just want to take a moment and share. We are […]

By |November 22nd, 2016|WOD|0 Comments

WOD – November 22, 2016

Holiday Schedule

Tuesday – Normal Schedule
Wednesday- no 6:30pm or M|Fit, M|Fitters are welcome to any class. 
Thursday- Closed 
Friday- Open gym 9-11 (all MidStaters are welcome)
Saturday- Open gym 9-11 (all MidStaters are welcome)

Strength/Skill

Snatch 4×3 @70%-80%
*400 Meter jog after each set of 3.  These should be done as singles and a full drop and reset after completion of a rep.

WOD

3 Rounds […]

By |November 21st, 2016|WOD|0 Comments

WOD – November 21, 2016

Thanksgiving Schedule:
Monday & Tuesday – Regular Schedule
Wednesday – No PM M|Fit class, come to CrossFit classes
Thursday – Closed
Friday – Open gym 9-11am

As we move into the holiday season, here is some general guidance when it comes to what we are eating.  If you haven’t come across the CrossFit Journal, we would recommend you give it […]

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

WOD – November 18, 2016

If you aren’t into Turkey Trots, here’s an alternative fundraiser for a great cause!

Strength/Skill

Single Arm Shoulder Press 4 sets of 10 each arm
*Should be completed with either a DB or KB

WOD

Here is a fun one from Mainsite.

4 rounds for time of:
Lunge 100 meters
Run 300 meters

Wear a 20lb […]

By |November 17th, 2016|WOD|0 Comments

WOD – November 17, 2016

Pre Orders for the hoodies and pants have arrived!  Please pick yours up at the kiosk before or after class.

Partner WOD

Alternating rounds with your partner (you go then I go).

With a partner, as many rounds as possible in 15 Minutes:
250 Meter Row
15|10 Push Ups

– 1 Minute Rest

With a partner, as many rounds as possible in […]

By |November 16th, 2016|WOD|0 Comments

WOD – November 16, 2016

The featured image for today is from the CF L1 certification course at The Ranch in Aromas. Dustin and Scott got certified this weekend, if you see them in the gym, give ’em a high five!

Strength/Skill

3 Rounds:
:30-:45 sec L-Hold/L-Sit
12 Single arm Row (each arm)
14 Alt. Single Leg V-ups

WOD

Inverted Helen

3 Rounds for time:
12 Pull Ups
21 Kettlebell […]

By |November 15th, 2016|WOD|0 Comments