WOD ARchive

November 28, 2024

Pick your own partner/ 5am & 9am

Complete 30 rounds of:

3 over the bar burpees

3 power cleans

3 front squats

3 push jerks

3 over the bar burpees

*Switch after completing 1 full round

*every 5:00 complete a partner

7 calorie SKI ERG & BIKE

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

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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