HAPPY BIRTHDAY SHELLY!!!

Workout of the Day Workout – Sleep Enough – Eat Better – Drink More – Look Awesome! Back Squat Find your 10 rep max. then Back when MCF did not exist… CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below: **Partner up, count each others reps**…

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HAPPY BIRTHDAY KATHLEEN!!!

Workout of the Day You are stronger than you think. “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute.…

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HAPPY BIRTHDAY SARAH!!!

Workout of the Day Better sore than sorry. Muscle Up Progressions Ring Push Ups Ring Support Holds Ring Dips Pull Ups (work on pulling high) False Grip Ring Rows False Grip Ring Pull Ups Transitions of your knees (or use the Ring Thing) Kipping Muscle Up Strict Muscle Up (weighted for an extra challenge) then…

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Monday, February 9th, 2015

Workout of the Day Warning: Daily exercise and eating healthy leads to increased awesomeness. Hang Muscle Clean Find your 1 rep max. then 3 rounds for time of: 50 steps Overhead walking lunges 40 Double unders 20 one arm KB push press LEVEL 1: 15#/10# plate, 18#/9# kb LEVEL 2: 25#/15# plate, 26#/18# kb LEVEL…

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