Wednesday Oct 10th WOD

Happy Wedding Week to Heather and Vinny!

Congrats Heather and Vinny on your big day! Your Fit Fam wishes you the best and a lifetime of happiness!! You are such an amazing couple and some of the kindest, most sincere people I have ever had the pleasure of meeting!! ! MEF is lucky to have you guys!

Hope you enjoy your wedding WOD!

Conditioning: Partner WOD:


Get down on one knee = 100 DB Alt Lunges

Present the Ring = 100 Ring Rows

Walk down the isle = 400m Run (together)

Hear the wedding bells = 100 KBS (53/35)

Toss the bouquet = 100 Wallballs (20/14)

Get Down and Party = 50 Burpees

Clean up after the Party = 50 Hang Power Cleans (95/65#)

Catch the plane for the Honeymoon = 400m Run (together)

46 views0 comments

Recent Posts

See All

Friday June 11th WOD

Strength: 1 Deadlift 1 Hang Power Clean 2 Push Press Conditioning: 5 Rounds (15min Cap) 12 Pull Ups 8 Barbell Hang Power Clean + Lunge Right + Lunge Left (115/75)(95/65)(75/55)

June 10th WOD

Strength: Bench Press 7x3 @ 85% Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 Min AMRAP 200m RUN 20 Wall Balls (20/14) 12 Hang Power Snatch (115/75)(95/65)

Wednesday June 9th WOD

Skill: T2b technique Conditioning: Partner WOD (split reps evenly) Buy in: 100 T2b *Then, 6 rounds of 12 clean & jerks (155/105) (135/85) 12 burpee box jumps (24/20) 12 handstand pushups *Then, 6 roun