WOD ARchive

January 6, 2024

Class start time: 9:15am

PICK YOUR PARTNER

“Meet in the middle “

1 Mile treadmill run

Then complete 15 rounds of:

10 Wall Balls 10/9’(20/14)

10 DB Devil Presses

(RX-30/20) (M-25/15)

100/75 Calorie Bike

* one partner goes from the top to the bottom, and the other partner starts at the bottom and goes to the top.

Previous WOD's

May 10, 2025

Complete for time: Pick your order 15 rope climbs 2 mile run

Continue Reading »

May 9, 2025

Complete for time: “CINDY” 20:00 5 Pull Ups 10 Military Push Ups 15 Ball Squats

Continue Reading »

May 8, 2025

Complete for time: 5K (6 Laps) Run

Continue Reading »

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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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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