WOD ARchive

September 24, 2022

Pick your partner

For time:

3000 meter row/ 10 burpees over rower

3 mile assault bike/10 wall ball sit ups (20/14)

1600 meter run/ 10 push ups

* total rules will be posted at the gym

Previous WOD's

April 18, 2024

Complete 4 rounds for max reps: 1:00 Snatches barbell 1:00 Calorie Row 1:00 DB Box…

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April 17, 2024

Complete for time: 50 Pull Ups 100 Body Squats (ball) 1 1/2 Mile Run

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April 16, 2024

Complete 4 rounds of: 75 Double Unders 20/17 Calorie Bike 7 Front Squats (RX- 185/125)…

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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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Friday: 5:00 am – 5:00 pm

Saturday: 7:30 am – 11:00 am

Sunday: 9:00 am – 11:00 am

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