Tuesday, September 29, 2015

WOD 9-30-15

"Fran"
21-15-9
Thrusters (95/65)
Pull-ups
*straight into
1 mile run for time

We said good bye to Allison last week.  We will miss her for
sure but wish her all the best on her knew adventure in Alabama.
Keep us posted about all of your progress at your new box!


Monday, September 28, 2015

WOD 9-29-15

EMOM x 18-
:40 max cal row
:40 max KBS
:40 max DU

Only 5 more days until the big event! GRACE for KDH.
Keep spreading the word.  Even if your friends can't attend,
they can still donate to the cause!  Sign up at the gym to reserve your spot
or give us a call to reserve a barbell!

Sunday, September 27, 2015

WOD 9-28-15

Pause B.Sq 4 x 5
-------------------------
21-15-9
WB (20/14)
Burpee
*rest 5 min
15-12-9-6-3
WB
Burpee

Remember this sweetheart?
*Compare to 2-25-15

Thursday, September 24, 2015

WOD 9-25-15

EMOM x 10- 3 T&G P.CL + 1 Jerk
------------------------------------------------
30- 20-10
HPCL (95/65)
pull-ups

We hope you've gotten to meet Alisha.  She's one of our early birds
and has been with us for a little over a month now.  She is one
amazing girl.  Her cerebral palsy has not slowed her down a bit.
Instead, she keeps on pushing and persevering every time she steps
through the doors.  Your work ethic and attitude are inspiring, Alisha.
Keep working hard!



Wednesday, September 23, 2015

WOD 9-24-15

Muscle Ups- 5 x max effort
---------------------------------------
10, 9, 8.... 1
DB thrusters
Ring dips


Tuesday, September 22, 2015

WOD 9-23-15

Sumo DL 2-2-2-2-2
---------------------------
4 rds-
10 DL (225/155)
30 DU


Monday, September 21, 2015

WOD 9-22-15

EMOM x 21-
1.) 50 m farmers' walk
2.) 10 S2OH
3.) Max unbroken T2B

A little less than two weeks away.  Tell your family,
tell your friends!  Let's pack the house and raise some
serious money for a great cause!

Sunday, September 20, 2015

WOD 9-21-15

Tabata- F.Sq (45/35)
*bar must remain in FR during rest
----------------------------------------------
5 rds-
1 min rest between
200 m run
15 burpees

Jeremy and JD repping out their T2B


Thursday, September 17, 2015

WOD 9-18-15

5 sets- 2 P.Press + 1 Sp. Jerk
----------------------------------------
400 m lunge

Great form from our CF Kid, Harrison Hall

Wednesday, September 16, 2015

Tuesday, September 15, 2015

WOD 9-16-15

Sumo DL 3-3-3-3-3
--------------------------
12-9-6-9-12
S2OH (135/95)
WB (x 2)

R1 = 12, 24
R2 = 9, 18 ...



Monday, September 14, 2015

WOD 9-15-15

Ring rows - 3 x 10 + 1 set max effort
------------------------------------------------
"Elizabeth is Running"
200 m run
21 PCL (135/95)
21 ring dips
200 m run
15 PCL
15 ring dips
200 m rim
9 PCL
9 ring dips

Sydney has been with us for a little over a month now and is
doing a great job! Keep up the hard work, Sydney!


Sunday, September 13, 2015

WOD 9-14-15

10 rds-
3 F.Sq (Heavy as Possible)
6 DL (Same weight)
9 HRPU

There were so many great moments this weekend at the End
of Summer Slam in Seymour.  This dynamite duo earned third place
and pulled out their first RX handstand push-ups in the final WOD!
Everyone either tied a PR or set a new one on their cleans
and form was beautiful throughout!  (That's always the most important thing ;))
So proud of all of our MCCF athletes!


Thursday, September 10, 2015

WOD 9-11-15

EMOM x 10- 2 HCL + 1 Jerk
---------------------------------------
6 rds-
10 burpees
30 DU

This weekend we have several athletes teaming up 
to compete in CrossFit Seymour's "End of Summer Slam".
Feel free to come watch, cheer and show your support! 

Wednesday, September 9, 2015

WOD 9-10-15

Sumo DL 5-5-5-5-5
-----------------------------
4 x 10 BB row
4 x 10 Z Press

Happy Strength Day!

Lovely day for frisbee at CFK!

Tuesday, September 8, 2015

WOD 9-9-15

Tabata-
sit-ups
HS holds
*alternate
----------------------
9 min AMRAP-
8 box jumps (24/20)
10 ring dips
12 KBS (70/53)


WOD 9-8-15

"Becky"
800 m run
30 squat snatch
400 m run
30 hang clean
200 m run
30 b.sq
400 m run
30 push-ups
800 m run
30 pull-ups

Find the meaning behind this workout here....

Thursday, September 3, 2015

WOD 9-4-15

Death by CL + Jerk
*straight into
Death by pull-up

Congrats to our August Member of the Month, Angela Elles!
Always smiling and always working hard even though she's been
"wodding for two" for several months now!  You're such a role model
and we appreciate you and all of your awesomeness ;)

Wednesday, September 2, 2015

WOD 9-3-15

20 min AMRAP-
400 m run
12 axel bar thruster (90/60)
24 DU


Tuesday, September 1, 2015

WOD 9-2-15

Bench 3-3-2-2-1-1
-------------------------
8 min AMRAP- (2 to 1 ladder)
Burpee box jump
KBS (2 reps for every BBJ)
Rd 1 = 1, 2
Rd 2 = 2, 4
Rd 3 = 3, 6
....