by MTCF | Mar 6, 2023 | Uncategorized
WOD: 6 Rounds 3:00 on / 1:00 off 500/450m Row Max Burpees in remaining time Score = Max Burpees Post WOD Strength: Bench Press Every 2:30 for 10:00 10 Reps Build across...
by MTCF | Mar 5, 2023 | Uncategorized
WOD 21-15-9 Front Squat 135/95 Shoulder to OH 135/95 Chest to Bar Pull Ups 14:00 Time Cap Post WOD Strength Clean and Jerk In 10:00 Establish a Heavy...
by MTCF | Mar 2, 2023 | Uncategorized
Open 23.3 RX: Starting with a 6-minute time cap, complete as many reps as possible of: • 5 wall walks • 50 double-unders • 15 snatches (weight 1) • 5 wall walks • 50 double-unders • 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to...
by MTCF | Mar 1, 2023 | Uncategorized
During the Open Athletes will have the option to do a GOAT Day or the WOD. We will warm up as a group then split up and warm up individual movements or WOD movements for the day. For those of you that don’t know what a GOAT day is see below: “Goat” is CrossFit...
by MTCF | Feb 28, 2023 | Uncategorized
Strength: Power Snatch Every :90 for 12:00 3 T&G Reps WOD: 3 Rounds 7 Muscle Ups 14 Overhead Squats (115/75) 21 Bar Facing Burpees 2:00 Rest 16 Min...
