WOD ARchive

October 28, 2023

Pick your own partner:

25:00 Amrap of:

20 Flat Bench Presses

20 Calorie Row

20 Box Jumps

20 KB Swings

(RX-135/95) (M-115/75)

(RX-24/20”) (M-20/18”)

(RX-55/35) (M-45/30)

Previous WOD's

For Time: Complete 3 rounds of: 7 Rope Climbs 15 Bench Presses 21 Calorie Ski…

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PARTNER UP SATURDAY For time: BUY IN. : 60 Burpees over your planking partner Then…

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25.3 Workout 5 Wall walks 50 Calorie Row 5 Wall walks 25 Deadlifts (weight 1)…

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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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MLCrossFit is Decatur Illinois’ Best CrossFit Facility

  • (217) 412-1701
  • 715 Southside Drive
    Decatur, IL 62521

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