WOD – August 1st, 2017

It’s the first of the month! We’ve got some exciting workouts planned this August that you don’t want to miss.
Strength/Skill
4 Sets:
Deadlifts x 6
-Rest as needed
Dips x 8
-Rest as needed
Plank Holds x :45 seconds – 1 minute
-Rest as needed
WOD
25 Burpees
-Immediately into,
21-15-9
Box Jump Overs/Step Overs (24/20)
Toes to Bar
-Immediately followed by,
25 Burpees
M|Fit

Our BOGO special also applies to you […]

By |July 31st, 2017|WOD|0 Comments

WOD – July 31, 2017

Strength/Skill
3 Rounds:
Split Squats x 8-10 each leg
Ring Rows x 12-15 reps
WOD
12 Minute AMRAP:
30 Air Squats
20 Push-ups
10 Power Cleans (155/105)
Post rounds in comments.
M|Fit
30-25-20-15-10
Barbell Push Press
Box Jump Over 20”
Barbell Deadlift

By |July 30th, 2017|WOD|0 Comments

WOD – July 28, 2017

Guys, these are great savings! Get your friends in on a great deal.

WOD
3 Rounds for time:
15 Air Squats
12 Burpees
9 Box Jump/Steps (24/20)
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Push Jerks
M|Fit
4 ROUNDS

Round 1
3 Minute AMRAP
15/10 Calorie Row
Max Reps Dumbbell Snatch

-Rest 1 Minute

Round 2
3 Minute AMRAP
15/10 Calorie Row
Max Reps Dumbbell Power Clean and Press
-Rest 1 Minute

By |July 27th, 2017|WOD|0 Comments

WOD – July 27, 2017

Don’t forget to tell your friends about these awesome savings!

Skill Work
Tabata
Alternating Single Leg V-Ups
Shoulder Touches from Plank
WOD
3 x 750 Meter Row
*Rest 2 Minutes between efforts or until Rower is open 
After Party
3 Rounds, 30 seconds work, 30 seconds rest, alternating:
Push ups
DB Hammer Curls

By |July 26th, 2017|WOD|0 Comments

WOD – July 26, 2017

Strength/Skill
Bench Press – 5×5
WOD
3 Rounds of:
Run 800m
30 Kettlebell Swings (53/35)
30 Pull Ups
M|Fit
EVERY 4 MINUTES FOR 16 MINUTES

250m Ski Erg
10 Double Kettlebell Front Squats
200m Run

By |July 25th, 2017|WOD|0 Comments

WOD – July 25, 2017

Spread the word, our Back to School specials are great savings!
STRENGTH/SKILL
Take 15 min to establish a max – 3 Sec Pause Overhead Squat
WOD
7 minutes AMRAP:
50 Double-Unders
10 Overhead Squats, (135/95)
M|FIT
FOR 20 MINUTES

1 Minute Bike
1 Minute Wall Balls
1 Minute Jump Rope
1 Minute Air Squats
1 Minute Rest

By |July 24th, 2017|WOD|0 Comments

WOD – July 24, 2017

Strength 
4 Sets:
Single Arm Press DB/KB x 8-10 reps each arm
Rest 1 Min
Deadlift x 6 reps
Rest 1 Min
WOD
4 ROUNDS FOR TIME:
20 Walking Lunges (Kbs in Farmer Carry)
15 Toes to Bar
M|Fit
EVERY 4 MINUTES FOR 16 MINUTE COMPLETE:

200m Run
25 Kettlebell Deadlifts (Heavy)
25 Sit-ups

By |July 23rd, 2017|WOD|0 Comments

WOD – July 21, 2017

Don’t forget, the gym will be closed this Saturday so be sure to sign up for the “TAMRAP” Fundraiser if you haven’t already! (See what we did there) 😉

Strength/Skill
15:00 mins of Snatch technique
Snatch balance
Drop snatch
Power Snatch 
WOD
Randy
For Time:
75 Power Snatches (75/55)

10:00 minute cap
*Do not compromise form!

Randy Simmons, 51, a 27 year LAPD veteran and […]

By |July 20th, 2017|WOD|0 Comments

WOD – July 20, 2017

Part I
Every minute, on the minute, for 10 minutes:
10 Wall Balls (20/14)
Double Unders x Max Reps
(Score total number of double unders performed.)
Part II
For time:
500 Meter Row
25 Kettlebell Swings (53/35)
50 Air Squats
400 Meter Run
20 Kettlebell Swings
40 Air Squats
M|Fit
Yes, there is still M|Fit.  Come in and find out what we are doing today. 🙂

By |July 19th, 2017|WOD|0 Comments

WOD – July 19, 2017

Strength/Skill
10 Minute EMOM:
3 TNG Power Cleans
WOD
10 min AMRAP:
250 Meter Row|200 Meter Run
10 Farmer Carries (length of black mats) 
Optional finisher:
Two sets of:
Single-Leg Box Step-Up x 8-10 reps each leg
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds

By |July 18th, 2017|WOD|0 Comments