Uncategorized Archives - MTM CrossFit

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28 Jan 2015

Jan 28 2015

Free Class Saturday at 11AM Come see what CrossFit is all about! Beginner’s Classes start next Monday at 6:30PM!

Oly Complex
10 OTM
Power Clean
Hang Squat Clean
Push Jerk
Split Jerk

**0-4 Min Same Weight with good form, on Min 5 increase weight each min till 10**

Death by 20m

Oly Wk4/D3
20 Burpee Muscle Ups

21 Jan 2015

Jan 21 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!

Gymnastics Strength
3 Rounds – NFT
5 Skin-the-Cats
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.

Oly Wk3/D3
3xME Muscle Ups – 60s Between Efforts

20 Jan 2015

Jan 20 2015

Great effort yesterday on a hard technical WOD!

“The Chief”

5 Rounds
3 AMRAP – 1 Min Rest Between Rounds

3 Power Cleans (135/95)
6 Push Ups
9 Air Squats

Oly Wk3/D2
Squat Snatch
1×5 70%
1×5 75%
1×3 80%
1×3 85%
1×1 90%
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

Jan 19 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
3 Rounds
7 Squat Snatches (135/95)
14 Pull Ups
21 Sit ups

15 Jan 2015

Jan 15 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 Rounds
5 Squat Clean Thrusters (135/95)
10 C2B Pull Ups

Oly Wk2/D4
5RM Back Squat – 3s Pause
1×5 at 5% Less
1×5 at 10% Less

13 Jan 2015

Jan 13 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**

Oly Wk2/D2
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.
1×3 60%
1×3 65%
1×3 70%
1×3 75%
1×3 80%

12 Jan 2015

Jan 12 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

Jan 8 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)
Pull Ups
Push Jerks (135/95)

10 Wall Climbs

Oly Wk1/D4
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

Dec 30 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

Dec 29 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)

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