Marine Corps Birthday Celebration
WOD: Marine Corps Physical Fitness Test
Event 1: pull-up or flexed arm hang
Event 2: 2 minutes max crunches
Event 3: 3 mile run for time
rest 3-5 minutes, then
CFHSV Extra Celebration for Marines!
2 minutes max reps hand release push-ups
rest 2 minutes
2 minute max reps toes to bar
rest 2 minutes
Max high plank hold for time
REMINDER: CrossFit Kids trial classes this Tuesday and Thursday! $5 per child per class. Please fill out thisย CFK waiver pdfย and send with your child. We ask all parents to walk their children in through the East door to the CFKids gym. There will be a designated area for them to wait until it is time for their class to start. If the parent is attending an adult CrossFit class, children may be signed into childcare and/or the tween room and wait there until their class starts.
Ages 3-5: 3:45pm-4:10pm
Ages 6-9: 4:15PM-5PM
Ages 10-15: 5PM-6PM
Check out Mason Dixon’s menu for next week.ย Nov16
To place an order, click here!
Muscle Up Mitch is the name!
ugh…3 miles what is that in rowing? 3200 Meters
4828.032 meters. Sorry Eric. ๐
Yes… I liked my math better.
Mitch is making those muscle ups look way easier than they are! Keep it up!
A freak of nature in the box and a straight up gentleman.
Stud muffin Mitch! Always a kind smile and nice words from this guy.
Mitch making MU’s look easy! Nice job Mitch
There u go
Nice work Mitch! ๐
Mitch, Athlete Extreme, and a pretty good B-Ball player with some ups! Sorry Nate, but I got dibs on him first in a game of three-on-three!
Ooooooo….you’ve done it now Steve! I’ll take you suckers on any day any time. Me and my bro Dan vs Steve and Mitch. Losers have to put our weights away after each wod for a week ๐
Lets get it!!!
It’s on!!! The Stearns are going down!
Looking amazing as always Mitch! Kick ass work!!!
Mitch is the man…
Awesome Mitch!
Mitch Froning over here…
That’s what I’m talking about Mitch!
11-59-24:27
Happy 240th Marines!
12 Pullups
81 Crunches
18:51 5k row
66 Pushups
37 T2B
2:05 Plank hold
The Magnum Man. He never stops and has the power of a Magnum!
God Bless the Marines and Thank You for the Marines!!!! Hoorah Happy Birthday
Max Reps Strict Pull-Ups = 14 Work needs to be done here, but at least pain free
2min Max Curl-ups = 85
3 Mile run = 22:26 Felt like a marathon
Rest 4min
2min Max Hand release push-ups = 50 Work needs to be done here, but at least pain free
Rest 2min
2min max reps Toes to Bar = 27 Not much of a kip and almost strict, Work needs to be done here, but at least pain free
rest 2min
High Plank Hold for Max Time = 3:37 my goals was 5min nowhere close
AM Open Gym – Yesterday’s WOD :
A. Front Squats – 255(7) – 275(5) – 295(2) – 305(1) – 295(2)
I accidentally messed up my % on the squats but its a good thing because I wouldn’t have hit my numbers…struggling
B. 4 + 22 rx +
C. 255 Hang Squat Clean ( U-G-L-Y )
30 Sec chin over the bar hold
2min crunch – 71
3 mile – 31:33 – felt long was way slower than I wanted (not a fan of a triple loop)
2 min HRPU – 26 (singles)
2min max T2B – only 8 – hard time with kip (not able to link yet after surg)
HPH – 2 min – couldn’t keep pressure evenly on shoulders
Dennis! Way to go! I’ve learned a lot about recovery through your experience! Thank you- 22:26 is a pretty fast marathon ๐
Great work Teresa!!! Coming back like a champ!
20 Strict Chin ups
2min crunch 86
Row 19:29
2 min HRPU 55
2min Max T2B 32 I think…?
HPH 1:08 mentally broke at that point
Dennis! Keep up the great work.. at your worst your still at my best!
Great job Eric, you killed it. 20 strict and you’re not pulling a buck seventy five!!
Was that another shot at me Steve? ๐
A: 3 strict pull ups
B: 73 sit ups
C: 27:13 (turns out Willie and I were about 500m short of 3 miles)
D: 25 HRPU
E: 12 I lost track of time :-/
F: 2:00 min
Looking good Mitch!!!
12/82/24:28/52/29/2:00
3:15 class:
22-pullup/92-crunch/21:52-run/51-hrpushup/45-t2b/3:00-high plank, RX
5:30 open gym:
PP+push jerk/RDL+push-ups/frt sqts light, 135#x10x6
And Mitch looking like a stud on the rings! Great guy! Great athlete!