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04 Mar 2015

Mar 4 2015

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

This weekends Open Workout will be at 9AM Saturday

Oly Practice
8 OTM
1 Snatch High Pull
1 Power Snatch
1 Hang Squat Snatch

WOD
Death By
20 Double Unders
1 Power Snatch (135/95)
-Then-
20 Burpees

**Double Unders stay the Same, Power Snatches increase by 1**
**Start your 20 Burpees IMMEDIATELY following your failure to make the required Snatches**

03 Mar 2015

Mar 3 2015

Big Thanks to the 5:30 Class yesterday Who made way for Jerry Wilson to redo 15.1. Jerry PR’d both parts of the workout!

WOD
5 AMRAP
12 Cal Row
12 Power Cleans (95/65)
– Rest 1 Min –

5 AMRAP
12 Sit Ups
12 Push Ups
– Rest 1 Min –

5 AMRAP
12 Ring Dips
12 KBS (1.5/1p)
– Rest 1 Min –

5 AMRAP
12 Front Squats (95/65)
12 STO (95/65)
– Rest 1 Min -

02 Mar 2015

Mar 2 2015

Welcome to a brand new week and a brand new month! Beginner’s Classes start today!

HUGE Congrats to everyone who completed 15.1 over the weekend! We had some amazing performances and everyone gave a great effort!

7×3 Back Squat 65% (Touch and Go Fast)

WOD
50-40-30-20-10
Double Unders
25-20-15-10-5
Squats
Pull Ups

23 Feb 2015

Feb 23 2015

Welcome to the First week of the 2015 CrossFit Open

The Open is the first step in going to The CrossFit Games. You register online, complete the workouts at registered gyms, and then post your scores to the Games website (where they’re validated by the affiliate owner you did the workout at). The top 20 men and 20 women move on to the new Super Regionals.

How I suggest to do The Open: Instead of paying $20 to CrossFit to sign up for The Open, make a $20 donation to MTM and complete The Open workouts with everyone cheering on Saturdays. What’s the difference? True, you won’t be able to qualify for The Games…Also, instead of paying to see yourself ranked 60,000th world wide on a website you’ll directly impact the community and gym that you love – proceeds from The Open donations will go towards replacing broken bumper plates.

Open Workouts are Saturdays at 9:30a

6×2 Front Squat – 75%
WOD
10 AMRAP
40 Double Unders
20 Hang Power Snatches (75/55)

20 Feb 2015

Feb 20 2015

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

WOD
Teams of 3
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
– Rest 3 Min and REPEAT –

**2 working at a time**

19 Feb 2015

Feb 19 2015

Free Class Saturday Come see what CrossFit is all about! Then sign up to get started in our Beginner’s Classes Monday March 2nd!

Weather Update:
It’s going to get extremely, historically, cold today and carry through to tomorrow morning.

Thursday – NO CHANGES (But please come earlier if you can, it’s going to get colder throughout the day).
Friday – NO 5:45 AM. The first class will be 9:30A

WOD
Open 14.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

18 Feb 2015

Feb 18 2015

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

Oly Practice
10 OTM
Hang Power Clean
Hang Squat Clean
Squat Clean
Split Jerk

WOD
3 Rounds
10 Clean & Jerks (135/95)
30 Lateral Bar Hops

13 Feb 2015

Feb 13 2015

Free Class Saturday at 11AM Come out for a special Valentine’s Day Free Class and give the gift of fitness to someone you love!

**5:30p Open Gym is cancelled for tonight**

6:30p Power Hour is ON! Come out and lift something that you normally wouldn’t, or work a skill!

WOD
Teams of 2
8 AMRAPs
Squat Snatches (95/65)
10 T2B
– Rest 2 Min –
Row (Cals)
20 Push Ups

**Score is Total Snatches and Cals, Alternate when partner finishes the # of Reps in the couplet**

10 Feb 2015

Feb 10 2015

50 by May Today we’re launching a pretty ambitious goal. Add 50 members to MTM by the end of May. Along with increases in Facebook activity and upcoming pricing promotions there are several ways you can help!

Details will be posted later this week in the MTM Members FB group so if you’re not a member there, shoot me a note and we’ll make sure you get a chance at all the upcoming contests!

WOD
Against a 5 Min Clock Complete:
100 Pull Ups

Against a 5 min Clock Complete:
80 Wall Balls (20/14)

Against a 5 Min Clock Complete:
60 Burpees over the Box 24/20

Against a 5 Min Clock Complete:
20 Squat Snatches (135/95)

Against a 5 Min Clock Complete:
1200 Meter Row

**Complete as much as possible in 5min and then move on. If you finish you can rest till the 5min is up**
**Score will be total working time, so there will be some adding up at the end**

Oly Wk6/D2
5xME – Muscle Ups (40s Rest Between Efforts)

09 Feb 2015

Feb 9 2015

Huge thanks to everyone that came out and helped with the gym remodel! We couldn’t have done it without your help!

There are still a few things that are left to do so please take it easy on the equipment for the first few days.

5RM Back Squat
WOD
3 Rounds
40 Air Squats
20 hang Power Cleans (115/75)


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