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

September 26, 2023

Complete for time: 50-40-30-20-10 reps of: Double Unders SLSit Ups Every round start with: 7…

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September 25, 2023

Complete 4 rounds of: 30 Wall Balls (20/14) 10’/9’ 400 Meter Run

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September 23, 2023

Saturday Individual WOD: For time: 21-18-15-12 reps of: Front Squats Bar Facing Burpees 200 Meter…

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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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Saturday: 7:30 am – 11:00 am

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