Blog - MTM CrossFit

Blog

07 Apr / 2017

Apr 7 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

New You 6 Week Challenge starts April 17th! Know someone who’s interested in starting CrossFit but they’re always just a little too scared? The 6 Week Challenge Classes are a great place for them to start. 6 Weeks, 3x a week, WOMEN ONLY, and everyone starts from ground zero. Each class is includes group warmup, instruction on the new movements for that day, strength work, and a WOD. Classes build on one another so that participants get a slow and steady start to CrossFit along with great workouts and all the results that come with them.

Classes are at 7:30PM on MWF or Tue/Thu 7AM and 9AM Saturday.

Send them this link to get them started!

https://www.newyou6weekchallenge.com/referral/lead/landing/?mode=1&g=MTM&Adv=HEATHER

1RM Squat Snatch
WOD
5 Rounds – Teams of 2
40 Partner Wallball Sit Ups
4 Squat Snatches (185/135 – 85% of 1RM)
10 Wall Climbs

06 Apr / 2017

Apr 6 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

New You 6 Week Challenge starts April 17th! Know someone who’s interested in starting CrossFit but they’re always just a little too scared? The 6 Week Challenge Classes are a great place for them to start. 6 Weeks, 3x a week, WOMEN ONLY, and everyone starts from ground zero. Each class is includes group warmup, instruction on the new movements for that day, strength work, and a WOD. Classes build on one another so that participants get a slow and steady start to CrossFit along with great workouts and all the results that come with them.

Classes are at 7:30PM on MWF or Tue/Thu 7AM and 9AM Saturday.

Send them this link to get them started!

https://www.newyou6weekchallenge.com/referral/lead/landing/?mode=1&g=MTM&Adv=HEATHER

WOD
3 Muscle Ups – Ring or Bar – to start each Round
3-6-9-12-15
Hang Power Clean (135/95)
Hand Stand Push Up

– Midline Circuit –
3 Rounds
20 Russian Twists
20 Alt V-Ups
20 Planking Hip Touches

05 Apr / 2017

Apr 5 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

New You 6 Week Challenge starts April 17th! Know someone who’s interested in starting CrossFit but they’re always just a little too scared? The 6 Week Challenge Classes are a great place for them to start. 6 Weeks, 3x a week, WOMEN ONLY, and everyone starts from ground zero. Each class is includes group warmup, instruction on the new movements for that day, strength work, and a WOD. Classes build on one another so that participants get a slow and steady start to CrossFit along with great workouts and all the results that come with them.

Classes are at 7:30PM on MWF or Tue/Thu 7AM and 9AM Saturday.

Send them this link to get them started!

https://www.newyou6weekchallenge.com/referral/lead/landing/?mode=1&g=MTM&Adv=HEATHER

2 Rounds – Gymnastics Warm Up
WOD
1k Row
50 Front Rack Lunges (95/65)
40 Wallball Sit Ups
30 KB Swings

40 Front Rack Lunges (95/65)
30 Wallball Sit Ups
20 KB Swings

30 Front Rack Lunges (95/65)
20 Wallball Sit Ups
10 KB Swings

100 Double Unders

04 Apr / 2017

Apr 4 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

8 OTM 4 Push Presses
WOD
“Isabel”
30 Snatches (135/95)

3R – NFT:
12/12/12 DB Curl/Ham Curl/Salute Curl
10 Leg Raises (strict)
10 BB Roll Outs

03 Apr / 2017

Apr 3 2017

Welcome to a brand new month!

5×5 Back Squats – Same weight for all 5 sets, heavy but not a 5RM

WOD
Courtesy of CFHQ

6-9-12-9-6
Lateral Burpees
Front Squats (185/135)
Chest 2 Bar Pull Ups

31 Mar / 2017

Mar 31 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

WOD
Teams of 2
“Rowing Murph”
1600m Row
100 Pull Ups
200 Push Ups
300 Squats
1600m Row

Split the Work however between partners, 1 works at a time.

30 Mar / 2017

Mar 30 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

Gymnastics Warmup
WOD
“Amanda”
9-7-5
Muscle Ups
Squat Snatches (135/95)

29 Mar / 2017

Mar 29 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

WOD
4 Rounds
200m Run (or 250m Row)
25 Pull Ups
250m Row
25 Wallballs (20/14)

– Then –
Midline Work
3 Rounds
20 Weighted Sit Ups
10 Leg Raises
20 Russian Twists
20 Barbell Roll Outs

28 Mar / 2017

Mar 28 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

8 OTM
4 Push Presses

WOD
100 Burpees

12/12/12 Curls (Db/Hammer/Salute)
10 Strict Dips
10+10 Lateral and Front Raises

27 Mar / 2017

Mar 27 2017

Welcome to a brand new week!

3RM Front Squat
WOD
“Force”
24 Burpees

3 Rounds
12 Deadlifts (155/105)
9 Hang Power Cleans
6 STO

7 Muscle Ups

*9 Min Cap*


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