WOD ARchive

November 29, 2022

Complete 5 rounds for time of:

20 DB walking lunges

20 burpee box jumps

20 Calorie Row

(RX-55/40) (M-45/35)

(RX-24/20”) (M-20/18”)

Previous WOD's

July 11, 2025

Complete for time: Complete 6 rounds of: 10 Calorie Ski Erg 10 Calorie Bike 10…

July 10, 2025

Buy In: 800 Meter Run Complete 4 rounds of: 12 Pull Ups 12 DB Step…

July 9, 2025

Complete 5 rounds of: 10 Push Presses 15 Bar Dips 20/18 Calorie Bike (RX-135/95) (M-115/75)

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!

Monday-Thursday: 5:00 am – 6:30 pm

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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WOD ARchive

November 29, 2022

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