28 Jan 2015
Free Class Saturday at 11AM Come see what CrossFit is all about! Beginner’s Classes start next Monday at 6:30PM!
Hang Squat Clean
**0-4 Min Same Weight with good form, on Min 5 increase weight each min till 10**
Death by 20m
20 Burpee Muscle Ups
21 Jan 2015
Free Class Saturday at 11AM Come see what CrossFit is all about, Bring a friend, and then sign up for some Beginner’s Sessions to get your fitness journey started!
3 Rounds – NFT
10 Ring Rows
20 Pommel Horse Bucket Rotations
14 OTM – Alternating
Evens: 10 KB Snatches (1.5/1p)
Odds: 35 Double Unders
5 Burpee Penalty for each uncompleted round.
3xME Muscle Ups – 60s Between Efforts
20 Jan 2015
Great effort yesterday on a hard technical WOD!
3 AMRAP – 1 Min Rest Between Rounds
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
1×1 PR attempts (If you hit all your lifts and feel good keep going up and try to hit a new PR)
19 Jan 2015
Welcome to a brand new week!
We’re kicking off the Winter Nutrition Challenge today. If you aren’t up on the guidelines scroll back a few posts and check it out. Then join the FB group and post your questions and daily results. Last challenge we had some awesome results, let’s do the same this time!
5×2 Back Squat – 88.5% – 120s Rest between
7 Squat Snatches (135/95)
14 Pull Ups
21 Sit ups
15 Jan 2015
Free Class Saturday at 11AM Come see what CrossFit is all about and then sign up for a 1-on-1 Beginner’s Class to get your fitness journey started!
1RM Push Press
5 Squat Clean Thrusters (135/95)
10 C2B Pull Ups
5RM Back Squat – 3s Pause
1×5 at 5% Less
1×5 at 10% Less
13 Jan 2015
Congrats to The Ohio State Buckeyes! It was a long and at times frustrating game but everything turned out just fine. Now, back to CrossFit!
100 Double Unders
30 Snatches 75/55#
75 Double Unders
30 Snatches 135/85#
50 Double Unders
30 Snatches 165/105#
25 Double Unders
AMRAP Snatches 210/135#
**Scaled will have the option of Men: 75/95/125/145 and Women: 35/45/65/85**
**Or you can use The Same weight throughout depending on your ability**
Squat Snatch – Either TaG or Reset each one. Some of these will feel extremely light, that’s by design – strive to execute PERFECT and EFFICIENT form when the reps feel light.
12 Jan 2015
Welcome to a brand new week! We have about a dozen new faces around MTM this month, make sure you say hi and welcome all of our new members when you see them in group classes!
This week we’ll be re-booting our Nutrition Challenge, talking programming, and hitting some great workouts…but all of that will have to wait a day or two:
5×4 Front Squat – 77.5% of 1RM
10,8,6,4,2 KettleBell Swing (2/1.5p)
4 Shuttle Sprints
**From CrossFit Football**
08 Jan 2015
Free Class Saturday at 11AM Come see what CrossFit is all about! Then join the thousands of people who’ve decided to make a permanent change this year!
Power Cleans (135/95)
Push Jerks (135/95)
10 Wall Climbs
8RM Front Squat – 1s Pause in the bottom of each rep.
1×8 at 5% less
1×8 at 10% less
**All Reps are 1s Pause Front Squats**
30 Dec 2014
Beginner’s Classes start Monday! Do you know someone that wants to get in shape for the new year? Have they spent several years making the same resolution without actually getting there? CrossFit is clearly the answer. Bring them to a Free Class and get them signed up for our next round of Beginner’s!
Wednesday – half day, no evening classes
Thursday – 9AM WOD only
100 Double Unders
90 Air Squats
80 Push Ups
70 Sit ups
60 Pull Ups
50 Box Jumps (24/20)
40 KBS (1.5/1p)
30 Toe 2 Bar
20 Single Arm OH Squats (1.5/1p)
29 Dec 2014
Welcome to the last week of the year! It’s that time – time to get back on track with your workouts, nutrition, goals. Time to buckle down and make things happen.
We’ll be sharing a number of announcements and promotions this week. First up: Do you know anyone that has fallen off the CrossFit bandwagon? Anyone who has CrossFit experience, at MTM or another gym, gets 20% off their membership if they sign up in January for 3 months or more. Help your friends get back on track!
This weeks Schedule:
Wednesday – Half Day, no evening classes
Thursday – 9AM WOD only, last heat starts by 10:30a
5RM Front Squat
Muscle Ups (or Muscle Up Transitions)
Squat Snatches (135/95)