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17 Dec 2014

Dec 17 2014

Free Class Saturday at 11AM Come see what CrossFit is all about and get a Jump Start on the new year!

Feeling Stiff and Sore? Come to Tim’s Movement and Mobility class at 6:30PM!

Tabata Candle Sticks
2K Row
WOD
2 Rounds – Not For Time
MAX Unbroken Wallballs
Max Handstand Push Ups

Oly Wk6/D3
Front Squat – 75,85,95% x1 reps
1RM Hang Power Snatch
2RM Hang Squat Clean & Split Jerk

15 Dec 2014

Dec 15 2014

Huge Thanks to Cody and Bri for hosting this years Holiday party – fun times were had by all!

MTM Oly Meet Is happening this Saturday at 9AM. Use this link to sign up and read more details here. It’s going to be fun and everyone should sign up regardless of skill or experience.

8RM Back Squat
WOD
9-6-3
Wall Climbs
Clean & Jerks (185/135)

Oly Wk6/D1
5×3 Back Squat 85% 2:30 Rest
1RM Hi Hang Squat Snatch
1RM Hi Hang Power Clean & Push Jerk

11 Dec 2014

Dec 11 2014

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

3RM Push Press

WOD
3 Rounds
20 Toe 2 Bar
10 Snatches (135/95)

Oly Wk5/D4
3×3 Jerk Split Stance Presses – to warm up
10×2 Bench Press (AHAP)

3×3 Tall Cleans (AHAP)
6×5 Glute Ham Raises
6×8 Hip Trusts

10 Dec 2014

Dec 10 2014

Free Class Saturday at 11AM Come get a jump start on the new year!

Tabata Hollow Rocks
WOD
Complete the following for individual scores:

400m Row
Max Effort HandStand Push Ups
Max Effort 50′ Yoke Walk

Oly Wk5/D3
Front Squat – 70,80,90% x2 reps
1RM Hang Power Snatch
2RM Hang Squat Clean & Split Jerk

09 Dec 2014

Dec 9 2014

Free Class Saturday at 11AM Come see what CrossFit is all about and get your fitness journey started!

Everyone did an awesome job on a tough workout yesterday! The Open workouts have long been some of the most challenging and frustrating workouts in CrossFit. Each one is particularly bad (or good?) at pushing us to our weak points.

WOD
200 Double Unders (Sorry, not a typo)
100 Pull ups
75 Kettlebell Swings (1.5/1p)
50 Wallballs
25 Push Ups
12 Pistols (each leg)
6 Wall Climbs
3 Muscle Ups

Oly Wk5/D2
Warm Up with the following complex: Add Load as you can.
Snatch DL – 2 Hang Muscle Snatches – OHS – Sotts Press

3RM BTN Push Press – Snatch Grip
5×5 Dips (Add Weight if last weeks was strict and unbroken, same with the rest)
5×5 Chin Ups
6×4 Glute Ham Raises (Add resistance if possible)

05 Dec 2014

Dec 5 2014

Free Class Saturday at 11AM Come see what CrossFit is all about! Get a jump start on the new year!

Looking for MTM Apparel?

Sad you Missed the last set of shirts?
Don’t miss out again, Order Today!

These shirts are Order Online Only – head over to teespring.com/mtmcfoh to get yours today – they won’t be in the gym for sale, this is your only shot to get them! Sale ends Monday!

Untitled

WOD
Teams of 2

20 Hang Squat Cleans (95/65)
20 Farmers Carries (1.5/1p)
20 Shoulder to Overhead (95/65)

4 Rounds
**Equal Work, Alternate anyway**

Oly Wk4/D5
5RM Back Squat
1RM Snatch
1RM Clean & Jerk

04 Dec 2014

Dec 4 2014

Free Class Saturday at 11AM Come see what CrossFit is all about and get a jump start on your New Year!

Holiday Events
Sat Dec 13th – 7:00PM – MTM Holiday Party – Sign ups for Food and Donations and other details at the gym
Sat Dec 20th – 9:00AM – MTM Weightlifting Meet!

WOD
21-15-9-15-21
WB Sit Ups (20/14)
Pull Ups
2x Double Unders
Air Squats

Oly Wk4/D4
3×3 Jerk Split Stance Presses – to warm up
7×1 Split Jerk (AHAP)

3×3 Tall Cleans (AHAP)
6×5 Glute Ham Raises
6×8 Hip Trusts

03 Dec 2014

Dec 3 2014

Free Class Saturday at 11AM Get a Jump Start on the New Year!

1RM Strict Press
WOD
Death By
10m Run
Burpees
– Then –
2x Dips

Oly Wk4/D3
Front Squat
65/75/85% – 3 Reps

1RM Hang Power Snatch
1RM Hang Squat Clean + Split Jerk

01 Dec 2014

Dec 1 2014

Beginner’s Classes start TODAY! Get a jump start on the new year at 6:30pm TONIGHT! We still have a few spots available – email us or just show up and we’ll get you going!

Welcome to a brand new month Get ready to hit it hard and be consistent, now is the time!

In-House MTM Oly Meet 9AM – Dec 20th – Details coming soon.

3RM Back Squat
WOD
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups

Oly Wk4/D1
5×5 Back Squat 75% – 90s Rest
9×1 Hi-Hang Squat Snatch (90%)
9×1 Hi-Hang Power Clean & Push Jerk (90%)

28 Nov 2014

Nov 28 2014

Free Class Saturday Come get a jump start on the new year with a great workout and then sign up for Beginner’s Classes starting Monday!

Open Gym Today from 12-2pm Come work on skills, set up a WOD, lift, or just hang out!

Some things to consider doing:

– Rope Climbs,
– Set and Olympic Lift Total (Snatch first then C&J with 3 heavy attempts at each)
– Make your first muscle up!
– “Bring Sally Up” will be running at 1PM.

Oly Wk3/D5
3RM Back Squat
1RM Snatch
1RM C&J


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