WOD ARchive

September 19, 2022

TABATA THIS:

Dumbbell shoulder presses

Sit ups w/ one db

Bar dips

Walking lunges w/ db’s

Dumbbell push presses

RX-35/25 M-30/20

*Tabata= 20 seconds on, 10 seconds rest for 8 intervals. No rest between stations.

Previous WOD's

September 10, 2024

25:00 EMOM 0-1:00–6 DB Devil Presses 1:00-2:00—-12 DB Squats 2:00-3:00—15 HR Push Ups 3-4:00—10 DB…

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September 9, 2024

Complete 5 rounds of: 2 Mile Assault Bike 400 Meter Run

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September 7, 2024

Partner Up: Complete 7 rounds of: 40 Wall Ball Sit Ups(20/14) 30 Calorie Bike 20…

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Amazing gym, great coach. Very welcoming and helpful. I’ve seen such great results since starting RedZone Fitness and ML CrossFit. Everyone makes you feel like family!

I love this gym. It is my favorite place in town and keeps me fit and happy. The members are nice and so are the owners/trainers.

Great facility with nice people. I felt very welcome and got a wrecker of a workout!

I can't imagine being a member anywhere else.

The BEST! Awesome supportive environment that's judgement/ego free! Love the entire MLCF family!

Everyone is so friendly and approachable! Mike is an excellent crossfit instructor, safety and technique are so important to him!

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