WOD ARchive

August 24, 2024

Saturday Individual WOD:

Complete this chipper:

50 KB Swings

50 Meter Run

50 KB SDLHP

50 Meter Run

50 KB Deadlifts

50 Meter Run

50 Jump Pull Ups

50 Meter Run

50 Box Step Overs

50 Meter Run

50 Straight Bar Curls

50 Meter Run

Previous WOD's

May 14, 2025

Complete for time: 21-18-15-12-9-6-3 reps of: DB Bench Presses Side Bench Push Ups Calorie Row…

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May 13, 2025

Complete 10 rounds of: 10 Calorie Bike 10 DB Thrusters (RX-(55/35) (M-45/30)

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May 12, 2025

Complete this 30:00 EMOM: 0 – 1:00 = 15 KB Swings 1:00 – 2:00 =…

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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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