Search

Tuesday October 13th WOD

ANNOUNCMENTS:

1: It’s that time of year again! Time for new MEF sweatshirts, sweat pants, t shirts etc!!

Follow the link below to place your order! All orders MUST BE IN BY MIDNIGHT SUNDAY OCTOBER 18th.

https://chriscampdesigns.com/product-category/max-effort/?fbclid=IwAR13prHpNB1G6LYlzH_sjFe7ILCKCeVRZ


2: 6 YEAR ANNIVERSARY GYM PARTY!

SATURDAY OCT 17TH AT 3PM AT MAX EFFORT FITNESS

BRING A FAVORITE DISH OR TASTY BEVERAGE! SEE YOU THERE!



Strength:

12min EMOM

EVEN Minutes - 3 Front Squats ODD Minutes - 6 Back Squats

Barbell - 66% of 3-Rep Back Squat (% is 3% higher or roughly 5-10lbs heavier then last week)



Conditioning:

3 Rounds (15min Cap)

12 Handstand Push Ups or 12 Kneel & Press

30 Barbell Back Rack or Dumbbell Step Ups

(95/65)(75/55)(40/25)

30 Box Jumps (20/18)





73 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