WOD ARchive

September 9, 2023

Individual wod Saturday:

“Filthy Fifty”

50 box jumps

50 jumping pull ups

50 KB swings

50 walking lunges

50 Knees to elbow

50 push presses

50 Goodmornings 45/35

50 wall balls 20/14

50 Burpees

50 Double Unders

(RX-24”/20”)(M-20”/18”)

KB (RX/M-35/25)

Push Press (RX/M-45/35)

Previous WOD's

January 23, 2025

Wod #1: 9:00 250 Meter Ski Erg 5 Push Jerks (RX-135/95) (M-115/75) 3:00 REST Wod…

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January 22, 2025

Complete this 20:00 AMRAP: 500 Meter Row 25 Wall Ball Sit Ups (14/10) 25 Box…

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January 21, 2025

Complete this 24:00 EMOM: 0-1:00–8 touch/go power cleans 1-2:00–8 burpee pull ups 2-3:00–10/9 calorie bike…

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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

Sunday: 9:00 am – 11:00 am

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