WOD ARchive

March 6, 2024

Complete 3 rounds of:

1000 Meter Row

15 KB Swings

1 Mile Assault Bike

15 Deadlifts

(RX-75/45) (M-55/35)

(RX-225/150) (M-180/120)

Previous WOD's

25:00 EMOM 0-1:00–6 DB Devil Presses 1:00-2:00—-12 DB Squats 2:00-3:00—15 HR Push Ups 3-4:00—10 DB…

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Complete 5 rounds of: 2 Mile Assault Bike 400 Meter Run

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Partner Up: Complete 7 rounds of: 40 Wall Ball Sit Ups(20/14) 30 Calorie Bike 20…

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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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