MTM CrossFit – North Canton OH

FREE Class Saturday at 11AM – no experience needed, come see what all the fuss is about!

June Beginners starts June 3rd at 7A or 6:30P – shoot us an email to reserve your spot!

Lots going on this weekend, here’s the Event Round Up:
Saturday – 10AM WOD, 11AM FREE Class
Sunday – HAMMY WOD at Dix Stadium in Kent – 9AM
Monday – HERO WOD – Doors Open at 8:30AM – Heats start at 9:00AM and run every 30 Min. Theoretically the gym will be open from 8:30 to 11AM but we’re going to run this much more casually than we did MURPH. If you show up later than 10AM you might have missed everything.

WOD
Teams of 2
12 AMRAP

10 Wall Balls (20/14)
10 Wall Ball Sit Ups
25′ Burpee Broad Jumps

1 partner completes the entire round, then the next partner completes their round while you rest. Each round finished by a team member is 1 round complete.

Comp WORK
F Squat - 5×3 (90)
Pause Psnatch – 5×3(85)

Here we are at the top part of the week. Today we’re starting the process of bringing back On-the-Minute (OTM) Olympic Lifting. The purpose is to get some dedicated practice at specific lifts at least once a week. With our summer programming it won’t always be on a Wednesday like it has been in the past and we’ll always be doing an intense short WOD afterwards.

Memorial Day – MTM will be open for 2 hours at 9 and 10AM. We’ll be running a hero WOD in the same format as we just did with Murph.

Hammy WOD – you are signed up for The Hammy WOD right? Happening this Sunday to honor and remember a fallen member of SPC CrossFit in Kent. Come out and participate, donate, volunteer, or just support the event.

7×3 OTM Power Cleans (light to medium weight)

WOD
6 Rounds
10 Kettlebell Swings (1.5/1p)
10 Box Jumps (24/20)

Comp Work
Rest or Work non-taxing skills

Welcome to a brand new week! This week we’ll be discussing June schedule changes, rest and recovery, our new online registering system, The Hammy WOD and Regionals.

But for today I want to say just two things:

First, I could not be more proud of our little community than I was on Saturday when dozens of athletes tackled MURPH to commemorate 2nd Lt. Andy Dolvin’s last WOD before shipping out to the Marines. Throughout the WOD there were countless displays camaraderie from the quite “keep going, you’re doing great” between athletes doing their push ups to finished athletes running additional mileage to help pull each other through the finish. We take these things for granted because they are so common in CrossFit but they are unique to what we do. We also raised over $400 for our firefighter friends.

Second, I want to acknowledge the awesome coaching staff we have at MTM: Steph, Noah, Jon, Rob, and Donny who helped keep the gym running all last week as I was out recovering. It means a lot to me that I can depend on this great group of passionate coaches to step up so all of you can keep training. Thanks!

4×4 Shoulder Press
– After 3 or 4 warm up sets choose a weight that is heavy for 4 Reps and then perform 4 sets with the same weight. This should be VERY difficult by the last set of 4.

WOD
40-30-20-10
Overhead Walking Lunges
Burpees

Comp Work
Press – 5×3 (90)
Vert Snatch – 1×5(80)1×3(90)1×2(95)1×2(100)

2x
10 Rounds of 2 GHD Sit Ups
– This is to practice getting in and out of the GHD quickly. The start/end position will be with both feet on the ground on one side of the GHD with hands on the foot and seat pads. Be careful at this, move the GHD out of the corner if needed. You’ll do 2 separate sets of 10 rounds, time each.

First I want to say thanks for all the well wishes while I’m recovering. Even though most of you can’t lift your arms or move your legs I appreciate the effort. I’m up and around per doctors orders, I ran a 17:23 easy 5K, and did heavy diane in 2:34. Recovery is going well.

This Weekend – MURPH – sign up and hit it out of the park. For Andy who’s leaving and Ricky and Ted to keep their firehouse training.

Next Weekend – The Hammy WOD – at Kent State. This is a great event, takes place on Sunday the 26th and honors a fallen member of SPC CrossFit.

2RM Front Squat

WOD
“Grace”
30 Clean & Jerks (135/95)

- For an extra challenge use the axle –

Comp Work
P Press - 1×5(80)1×3(90)1×2(95)1×2(100)
Vert C&J – 3×3(70)2×3(75)3×1(80)

Tough couple days ahead of us, get ready!

3RM Shoulder Press (Do Today’s comp work if you Pressed yesterday)

WOD
15-12-9-12-15
Hang Power Snatch (95/65)
Pull Ups

Comp Work
HBBS – 1×5(80)1×3(90)1×2(95)1×2(100)
Pause Pclean & Pjerk – 5×2(80)

- Pause below the knee on the DL of the Clean, hold for 2s –