Main – CrossFit Adult View Public Whiteboard Clean (1 hang clean + 1 full clean) Metcon (Time) E.M.O.M. ALT 8 MIN ALT 3 squat cleans (165/105) 12 pull ups ———– 5 rounds: 8 front squats 12 burpees 21 kb swings
Main – Metcon View Public Whiteboard Metcon (Time) 20-18-16-14-12-10-8-6-4-2 Reverse lunges Push ups 70 single unders after each set ——— Building run —————— 5 rounds: 12 side steps L 12 side steps R 20 kicks backs L 20 kick backs R 20 curl n press —————— B run
Main – CrossFit Adult View Public Whiteboard Hang Power Clean (3rep max) Metcon (Time) E.M.O.M. Alt 10min: 3 hang squat cleans, 3 bar over burpees 14 box jumps 3 rounds: 7 power cleans 15 hand stand push ups
Announcements Labor Day Schedule: 9:00am Crossfit and MetCon classes together! Come and enjoy the fun!New 1/2-hour Skills Class: Pull Ups! 5:30pm every Tuesday and Thursday! Main – CrossFit Adult View Public Whiteboard Hotshots 19 (Time) 6 Rounds… [ 22 more words. ]
Announcements Hi everyone!! New way to get your MHCF swag on! http://www.teespring.com/MHCF . Check it out and order what you want. As always, feedback is appreciated. Main – CrossFit Adult View Public Whiteboard Back Squat (5×3) Metcon (Time)… [ 24 more words. ]
Announcements Hi everyone!! New way to get your MHCF swag on! http://www.teespring.com/MHCF . Check it out and order what you want. As always, feedback is appreciated. Main – Metcon View Public Whiteboard Metcon (Time) 12min: 45 sec gos: jump lunge… [ 43 more words. ]
WOD: 10/23/14 8 Minutes to accomplish: 8x2 Front Squats @80% 5 Rounds for time: 21 Wall Ball 20/14 12 KB Swings 70/53 CrossFit 101: 6:30pm, 7:30pm Same as General Class Check it out! We are ordering new zip-up hoodies for the Fall and Winter! They are American Apparel and super nice. A bit thicker o…
Kids Fitness is a program designed specifically to meet the special neurological, cognitive and motor needs of children. One of the most important aspects of our Kids Fitness classes is that they are FUN! Kids will look forward to coming to class, and will learn that “exercise” is interesting, fun, and worth doing. Our classes are designed to get kids moving properly and under control. They will enhance their coordination and agility, increase flexibility, build strength, power and confidence. All movements are age appropriate and the 45min workouts have been designed specifically by our trainers for children. Age ranges are from 8 -13 year olds. This program is offered on a monthly basis.
Our next Foundations session starts November 3rd! The course will run four weeks on Mondays and Thursdays at 6:30pm for a total of 8 sessions.
Foundations is designed to introduce beginning CrossFit athletes to the movements and lifts that we utilize in our normal classes. If you’re looking to get started with CrossFit, this is a tremendous way to start. You will learn the basics, and you will gradually build up to the intensity that we utilize in our daily classes. This will allow for a safe and thorough start to your CrossFit life. In addition, we feel that starting with a group of beginners is less intimidating than jumping in with people who may have been doing CrossFit for years.
If you haven't heard of CrossFit, or want to know more about what it is, this article does a tremendous job of describing what you can expect:
Please feel free to email email@example.com with any questions or concerns. If you’d like to sign up, you can register and pay at the link below. The cost is $100.
The cost of registration is $50. If you choose to fundraise for United for Youth, the amount you raise can be applied to the $50 registration fee. Payment options will be displayed once you've completed the form below.
We really want to make UB not just a great community, we want to make it your great community. Feedback is a necessary part of our growth, so thank you for taking the time to help us be at our best! You had some kind things to say as well as great ideas of what you want more (or less) of. Here are…
To the man that has the best sound effects, best sayings, best facial hair, and who picked the best day ever to be born on a big happy birthday goes out to the one and only, Tommy Ward. Tommy, I hope you have a great birthday. #Crossfit #Hgx
While the pull-up doesn’t seem all that hard to do, it’s one of the most difficult exercises to even get started with so I came up with this short list of the 7 reasons why you STILL haven’t mastered pull-ups!
A. 3 x 3 Snatch Grip Deadlift
B. Death by 7 Ball Slams + Burpee
A. 3 x 3 Snatch Grip Deadlift
B. Death by 5 Wall Balls @ 20#/14# + Double-Unders
A. 3 x 3 Snatch Grip Deadlift
B. Death by Handstand Push-Ups
* Part B has a 15-minute time cap.
* For Part B, Tier 1 starts each round with 7 ball slams and increases the number of burpees each round by 1 rep; Tier 2 starts each round with 5 wall balls and increases the number of double-unders by 10 each round (starting at 10 in the first round).
WOD- Wednesday, Oct 22
This FRIDAY! Paleo Potluck and Pumpkin Carving! Bring a dish and a pumpkin. 6-9pm No class or open gym this Saturday for the Scream Team competition! Find a partner (guy/guy and gal/gal) to compete with! 3 events, all level …
Main - CrossFit Adult View Public Whiteboard Clean (1 hang clean + 1 full clean) Metcon (Time) E.M.O.M. ALT 8 MIN ALT 3 squat cleans (165/105) 12 pull ups ----------- 5 rounds: 8 front squats 12 burpees 21 kb swings
Congratulations to C/S athletes Galo Arias and Sharon Squire for completing the Warrior Dash over the weekend and to C/S athlete Alicia Asensio for running the Nike Women's Half Marathon on Sunday! We love seeing you all express your fitness in different competitive environments -- so proud of you!
ANNOUNCEMENTS -- PLEASE MAKE A NOTE OF THESE IN YOUR CALENDARS!
- CrossFit Modesto will be closed ALL DAY October 31st (Halloween) and November 1st for the Hock Hocheim Knife Seminar.
- WODTOBERFEST takes place on October 29th at 5:30 PM and will be the *ONLY* class in the pm (NO 12pm or 4:30pm classes)
TODAY'S WOD LIFT 5 x 1* (60-70%) 3 Position Power Snatch (floor-below knee-mid thigh) *1= 1 rep from the floor, 1 below the knee, 1 at mid thigh METCON 3 RFT: 15 Kb Snatch (each arm- 53/35) 15 Ground Release Push Ups 50 Double-Unders How to do the Perfect Kettlebell Snatch
SMR - rhomboids / low back
Banded hip flexor stretch
2x10 hip thrusts
2x10 scap retraction on rings
5 x 250m row sprints - rest 2 mins between attempts, post best and worst time
AMRAP in 12 minutes:
15 push-presses (75/55)
12 back rack in place walking lunges (75/55)
Week 1, Day 2:
5x5 @ 75-80% weighted ring dip
5 attempts for max time in an L-sit
With a 15 minute running clock:
Followed by max rounds of:
(1,2,3...) Hang Power Clean (175/120)
(1,2,3...) Burpee over the box jump (24"/20")
*do the long 800m course, then around the building twice
Every 30 seconds for 8 intervals:
1x20yd prowler sprint (176/108) or use a weight that allows you to sprint 20 yards in under 10 seconds.
Then, rest 3 minutes and repeat once more.
We are long overdue for a good ol' fashioned strength day. Come on down and see if you have achieved a personal record! Check out your results from the last time we did this workout on myResults. Strength Day: 5 Rep Max Deadlift Martin's 190# (95# pairs) Dumbbell Bench Press - now there is a person going for a personal record!