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19 Sep 2014

Sept 19 2014

Free Class Saturday at 11AM Come get the best workout in North Canton for FREE!

WOD
Teams of 2

30 Shoulder Touches
400m Medball Run (20/14)
30 OH Walking Lunges

10 Rounds

Olyh Wk11/D5
5RM Back Squat
1RM Snatch
1RM Clean & Jerk

18 Sep 2014

Sept 18 2014

Free Class Saturday! Come see what CrossFit is all about!

1RM Snatch

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

**Sub for Muscle Ups will be 3x Pull-ups and Dips**

Oly Wk1/D4
1,1,5×3 Strict Press (70,77.5,82.5%)
4×6 Hip Extension (Heavier than last week)
6×4 Pendlay Rows (Heavier than last week)
5×5 Pull Ups (W)

17 Sep 2014

Sept 17 2014

Free Class Saturday at 11AM Come see what CrossFit is all about! Bring a friend to this Free Class open to all experience levels.

If you still want to be part of our Fall Nutrition Challenge just shoot me a note on Facebook and we’ll get you started. If you are following the challenge but aren’t on facebook then send me an email ([email protected]) and I’ll shoot you some details and answer any questions you have.

4x250m Rows

WOD
5 Rounds
20 Sit Ups
20 Ring Rows
20 Box Jumps (24/20)

Oly Wk11/D3
5×1 Power Clean + 2s Pause Front Squat (75%)
5×3 2s Pause Squat Snatch (80%)
3×10 KB Around World
3×8 Glute Ham Raise
5×5 Dips (W)

2s Pause Squat Snatch – pull the bar to the top of your knee and pause during the deadlift for a 2 count. then continue up to your hip and snatch. This is a pulling drill.

16 Sep 2014

Sept 16 2014

If you haven’t been included in the Nutrition Challenge and you want to be please shoot Dmac a FB message to get added.

Day 1 in the books and everyone has done a great job! Use the group to ask questions if you have them!

WOD
4 Rounds
15 Shoulder to Overhead (135/95)
15 Pull Ups
30 Double Unders

-Then in the remaining of 15 Minutes-

Max Effort Burpees.

Your Score is total Burpees.

Oly Wk11/D2
5×1+1+1 Pause Clean Pull + Squat Clean + Sjerk (80%)
5×2 Power Snatch (80%)
3×10 Bicep Curl (Dude, heavy)
3×10 KB Flags

15 Sep 2014

Sept 15 2014

Welcome to a brand new week! We’re starting our Fall Nutrition Challenge today, find details in the previous post, let’s make a great start to the week with some PRs!

5RM Deadlift

WOD
21-15-9
Front Rack Lunges (135/95)
KB Snatches (1.5/1p)

Oly Wk11/D1
1,1,5×3 Back Squat (70,,77.5, 82.5%)
5×3 Split Jerk (80%)
5×3 Snatch Pulls (100%)
5×3 Snatch Balance (75%)

12 Sep 2014

Sept 12 2014

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

Nutrition Challenge info meeting at 9am Saturday Get all the info so you’re ready to start on Monday. There will be a comprehensive post about the challenge online so if you can’t make the meeting you can still do the challenge.

WOD
Teams of 2

30 Wall Balls (20/14)
20 HSPU
10 Farmers Carry (2/1.5p)

15 AMRAP

Oly Wk10/D5
5RM Back Squat
1RM Snatch
1RM Clean & Jerk

11 Sep 2014

Sept 11 2014

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

In honor of September 11 we’ll be doing a Hero WOD today. Come in, suck it up, and perform.

WOD
“DT”

5 Rounds

12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder to Overhead

Oly Wk10/D4
7×3 Strict Press (75%)
3×8 Hip Extension (Heavy)
5×5 Pendlay Rows (Heavy)
5×5 Pull Ups (W)

10 Sep 2014

Sept 10 2014

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

1 Mile Run Time Trial
WOD
10 AMRAP
20 Single Arm KBS (1.5/1p)
15 Candle Sticks

Oly Wk10/D3
5×1 Power Clean + 2s Pause Front Squat (70%)
5×3 2s Pause Squat Snatch (75%)
3×10 KB Around World
3×8 Glute Ham Raise
5×5 Dips (W)

2s Pause Squat Snatch – pull the bar to the top of your knee and pause during the deadlift for a 2 count. then continue up to your hip and snatch. This is a pulling drill.

09 Sep 2014

Sept 9 2014

Another Amazing day yesterday at MTM CrossFit! Come in today and hit the workout hard with your friends!

“The 2014 Clean up your summer nutrition challenge” Informational Meeting will be held Saturday at 9AM. Everything is going to be covered online so if you can’t make it, don’t stress it. Here’s some details:

- 4 Weeks long
- Clean Eating and Nutrition Tracking will be the key elements
- Before and After Pics will be taken
- FB page for accountability, encouragement, and questions

In our discussion Saturday we’ll cover:
- Basics of Nutrition and Clean Eating
- Nutrition Tracking and reporting with MyFitnessPal
- Balancing nutrition for performance and aesthetic goals
- Common Pitfalls for CrossFitters

See you there!

WOD
8 Rounds
200m Run
10 Burpees
15 Pull Ups
20 Walking Lunges

Oly Wk10/D2
5×1+1+1 Pause Clean Pull + Squat Clean + Sjerk (75%)
5×2 Power Snatch (70%)
3×8 Bicep Curl (Dude, heavy)
3×10 KB Flags

Pull to the top of your knee, pause for a 2 count, then finish with an explosive pull, extension and shrug. This is to practice positioning today so don’t rush it, make sure you feel the weight where it should be.

08 Sep 2014

Sept 8 2014

Beginner’s Classes start today at 6:30PM! We still have a couple spots left for this evening classes. The wait is over, get on with getting fit!

4RM Back Squat
WOD
10 AMRAP
30 Box Jumps
5 Muscle Ups

Oly Wk11/D1
This week starts the final wave of lifting for our Oly Program (don’t worry, we’ll be testing and starting a new program shortly after this finishes). This month of lifting will give you the opportunity to really maximize your lifts and progress. Let’s get after it hard and get set up for some massive PRs!

7×3 Back Squat (75%)
5×3 Split Jerk (75%)
5×3 Snatch Pull (95%)
5×3 Snatch Balance (70%)


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