by MTCF | Nov 14, 2018 | WOD
“Goat” 30 Minutes total Choose a movement for the even minute Choose a movement for odd minute Simply put a “Goat” is a movement that you need to work on. Ask any Crossfitter from the newbie all the way to the competitor and we’ll be able to rattle off a...
by MTCF | Nov 13, 2018 | WOD
3X3 Across Back Squat EMOM 10 5 Strict Pull Ups 5 Strict Push Ups
by MTCF | Nov 12, 2018 | WOD
Bring A Friend Day! Whip Lash “Open” 3 RFT 21 Wall Balls 20/14 10/9 15 Cal Row 9 Box Jump Overs 24/20 “Performance” 3 RFT 21 Wall Balls 20/14 10/9 15 Cal Row 9 Box Jump Overs 24/20 “Fitness” 3 RFT 15 Wall Balls 14/10 12 Cal Row 9...
by MTCF | Nov 11, 2018 | WOD
ARMISTICE” × AMRAP in 11 minutes 11 Power Cleans (135/95 lb) 11 Burpees Over the Bar 19 Deadlifts (135/95 lb) 18 Pull-Ups Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities...
by MTCF | Nov 9, 2018 | WOD
Coach Stu’s Fun House! Come show up and see what the fun is about! Please bring clothes for outside as well as inside!
by MTCF | Nov 8, 2018 | WOD
“Optimus Prime” “Open” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (225/155) “Performance” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts (185/135) “Fitness” AMRAP 7: Wallballs (20/14) On the Minute: 5 Deadlifts...
by MTCF | Nov 7, 2018 | WOD
“I’m A Mess” “Open” 4 rounds 500m row 20 push ups 15 chest to bars pull ups “Performance” 4 rounds 500m row 20 push ups 15 pull ups ‘Fitness’ 4 rounds 500m row 15 push ups 15 Ring...
by MTCF | Nov 6, 2018 | WOD
EMOM 14 1 Power Snatch 1 Hang Snatch 1 Over Head Squat
by MTCF | Nov 5, 2018 | WOD
“Devils going to break the chain” 5 RFT “Open” 30 Kettle Bell Swings 53/35 30 Burpees 30 Ab Matt Sit Ups “Performance ” 5 RFT 25 Kettle Bell Swings 53/35 25 Burpees 25 Ab Matt Sit Ups “Fitness” 5 RFT 20 Kettle Bell...
by MTCF | Nov 4, 2018 | WOD
OPEN & PERFORMANCE “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) FITNESS “Blitzen” 5 Rounds: 20/15 Calorie Row 10 Thrusters...
