"Some people dream of great accomplishments, while others stay awake and do them."- Anonymous(Jordan and Ray knocking out "12 Days WOD")---WOD'The Sevens'7 hand stand push ups (pike push ups)7 thrusters #95/657 V-ups 7 Deadlifts #185/957 burpees7 KB swings #53/357 pullups7 Rounds.
Merry Christmas EveCome in early, 6am is the only class today so you and your coaches can spend time with the family ---WOD"12 days of Christmas"100m Run 2 Box Jumps3 HSPU4 Snatch, 95/655 Push Ups 6 V-ups7 KB Swings, 53/358 Double Under9 Rings Dips10 Thrusters, 95/6511 Pulls Ups 12 Burpees.
6 am ONLY tomorrow! come early, its gonna be a GOOD ONE!---This is a pretty cool video the guys at West Plano CrossFit put together from their Toys for Tots Fundraiser.See if you recognize anyone:---Skill - Double unders - 5 mins or work or max in 2 minsStrength - Back…
6am Class is the only time we will be open Christmas eve. Come in early for a challenging holiday WOD---The CrossFit TotalThe CrossFit Total reflects an athlete's functional strength capacity more accurately than any other test.- Mark RippetoeThe CrossFit Total is the sum of the best of three attempts at…
"Failure defeats losers, failure inspires winners."- Robert Kiyosaki(Class in full swing!)---We will only have on class on Christmas Eve6am---WOD6 Rounds8 Push press10 push ups10 knees to elbows pick a weight that will allow you to finish in approx 15 mins
Great news MI CrossFitters:CrossFit is now officially an ANSI Accredited Certificate Program Issuer for our Level 1 Trainer Course."The three great essentials to achieve anything worthwhile are first, hard work; second, stick-to-itiveness; third, common sense."- Thomas EdisonStrength:3 rounds10 second hold, 20 seconds rest4 to 6 roundsUsing the floor, a box,…
Sunday 12/19 – Team WOD
Open to all members or anyone interested in trying CrossFit---WODwith 1 kettlebell and 2 equally matched partners complete:80 1 arm KB Deadlifts60 swings50 lunges (kb held in any position)40 clean and jerks3 rounds - for time.
ReminderSunday 9am Team WODshow up and bring a friend---Creating a Community at CrossFit Threshold"What CrossFit did is it lit a fire under my ass." According to Holt, “All my doctors said the same thing: no weight training, no intensity. You’re going to be bound to yoga and Pilates for the…
"When your life flashes before your eyes, make sure you've got plenty to watch."- AnonymousCoaching Ray through the muscle up---WOD100 overhead squatseach time you drop the bar you must do 5 burpees#95/65scale as needed.
Kettlebells are coming!!!New KB's are coming to MICF, so, get yourself ready to do some serious swinging! "The only place where success comes before work is in the dictionary."- V. Sassoon---WOD5 Hand Stand pushups 10 Deadlifts #155/11510 pull ups20 Double unders5 rounds