Monday - 9:30am wod - 9:00 doors. WOD 400m run (together) 1->5 Power Clean (185/135) Squat Clean Bar Muscle Up

Thinking about getting your nutrition on track? I'll be taking 4 new people for our 6wk nutrition guidance. More details to follow. 7x3 Bench Press ACC Work 3 Rounds 10 DB Inc Fly 12 BB Low Row 10 Lat Raise 12 Face Pulls --- Then --- 4x15 Curls - 20s Rest WOD 7 AMRAP 1 Wall Climb 3 Burpee Box Overs (30/24) 6 Sit Ups

Brace yourselves as we push over the hump! OLD SKOOL Warmup WOD 800m Run 25 Deadlifts (225/155) 30 HSPU 100 Air Squats 30 HSPU 25 Deadlifts 800m Run

It's been a long time since we've done some shirts...and all of that is about to change in a BIG way! https://shop.spreadshirt.com/mtmfit/all Check out the new gear! Tons of options, two logo designs up but I'm adding another 1 or 2 in the very near future. WOD 5 Rounds Row 1min On / 1 Min Off - 10 OTM 1 Power Snatch 1 OHS 1 Squat Snatch - 21-15-9 Double Unders (x2) Pull Ups Wallballs

Welcome to a brand new week! Front Squat (80%) 1-2-3-4-5 30s of rest WOD Open 12.3 15 Box Jumps 12 Push Press (95/65) 9 T2B

Heading straight into the weekend! WODs WZAOC 1 9 AMRAP 3+3 HP Snatch (75/55) 3+3 OHS 30 Double Unders - Then - Teams of 2 4 Rounds 200m Run 15 Wallballs 8 HSPU **Alternate when partner finishes Wallballs**

Great week so far, let's keep it going! Bench Press 8x2 every 30s Acc Lifting 3 Rounds 12 Decline DB Bench 10 SA DB Press 8 Standing Banded Press 60s HS HOLD WOD 5 AMRAP 5 Burpees 5 v-Ups - Rest 2 Min - 5 Burpees 5 T2B

Let's keep the good times rolling. This week is on fire! The next Spark Challenge starts Sept 4th. Know someone interested in getting fit? Send them over to www.mtmfitness.com/spark1 10 OTM 1 Deadlift 1 Squat Clean 2 Front Squats WOD 4 Rounds 75 Double Unders 50 Lunges 25 Box Jumps

Our Next Spark! 6wk Challenge starts Wednesday Sept 4th at 7:30pm. We're looking for just 10ppl who are looking to change their lives. We've seen this challenge work wonders for a bunch of people you'd hardly recognize from their "before" pictures. Send them over to: www.mtmfitness.com/spark1 To schedule an interview to see if they're a good fit for the program! Old Skool Warm Up 3 Rounds 10 Air Squats 10 Pull Ups 10 Push Ups 10 Sit Ups **Increase pace and intensity ea

Tough weeks make for Strong People. WORKOUT Each Section will be approx 10-12Min: Strict Press (75%) - Rest Pause **After Warming Up to 75% do 7-9 Reps. Rest 30s. Press 3-5 Reps. Rest 30s. Press till failure. Total Reps should be 12-18 Reps** - 3 Rounds (Last Round to Failure) 10+10 KB Press 8+8 Chest Supported Fly then Row 10 Lateral Raises - Split Anyway 250' DB Crawl 100 Rep Death March - For Time: 5->1 Wall Climbs 5 Over Unders (24/20)