by MTCF | Nov 28, 2019 | WOD
Open Gym! Open gym today from 9-12 & 3-6pm.
by MTCF | Nov 27, 2019 | WOD
“Thanksgiving with the Girls” What you’ll need: medicine ball, kettle bell, rope, barbell with weights, ab-mat Karen’s House 25 wall balls (20/14) Nicole’s House 400m run/row or 20 calories on the bike 5 strict pull-ups Megan’s House 15 burpees 15 KBS (53/35) 15...
by MTCF | Nov 26, 2019 | WOD
Strength/Skill 5-5-5* Front Squat *Set 1 – 65% x 5 Set 2 – 75% x 5 Set 3 – 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. Workout 3 SETS* 14/12 Cal Row 14 Front Rack Reverse Lunge (115/75)|(75/55) 14/12 Cal...
by MTCF | Nov 25, 2019 | WOD
Workout FOR TIME 200m Single Arm KB Farmer Carry (70/53)|(53/35) into… 5 SETS 7 Deadlift (245/175)|(175/125) 27 Double Unders into… 200m Single Arm KB Farmer Carry (70/53)|(53/35) FINISHER 3 SETS 6/6 Single Arm KB Bent Over Row 24...
by MTCF | Nov 24, 2019 | WOD
Strength/Skill 5-5-5* Push Press *Set 1 – 65% x 5 Set 2 – 75% x 5 Set 3 – 85% x 5+ 5+ means athlete performs max reps at that weight with the goal of at least 5. Workout FOR TIME* 30-20-10 Cal Row Handstand Push-Up or DB Push Press (50/35)|(35/20)...
by MTCF | Nov 23, 2019 | WOD
