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Mat-Su CrossFit posted on Facebook

Happy brand new year to all of the beloved MSCFers! We look forward to lots of life this year. We’re incredibly thankful to call you guys family and we’re excited for what 2017 will bring! ❤️ from Mike, Kori and the gang

Mat-Su CrossFit posted on Facebook

The WOD is up!

Mon, 12/26/2016 Crossfit
REMINDER:
On Monday Dec 26th & Jan 2nd there will be NO–
4:45 am CrossFit
8:00 am CrossFit Teens
9:00 am Kids

COMPETITOR
40-30-20-10
Mountain Climbers
Push-ups
Air Squats

ATHLETE
40-30-20-10
Mountain Climbers
Push-ups
Air Squats

HEALTHIER
40-30-20-10
Mountain Climbers
Push-ups
Air Squats

https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=12/26/2016#autoOpenWod=t
#wodhopper

Mat-Su CrossFit posted on Facebook

Merry Christmas to our MSCF family!!! We love you guys and hope your day is filled with wonderful memories!!!!

No early morning classes tomorrow (4:45, 8 and 9 cancelled) But still plenty to choose from to make sure you get your post Christmas WOD!!!! (9:45am, 3:30 teens, 4:30, 4:45kids, and 6pm) See you all tomorrow!

Mat-Su CrossFit posted on Facebook

The WOD is up!

Fri, 12/2/2016 Crossfit
COMPETITOR
IN PARTNERS:
5 Rounds
6 Bear Complex (95/65)
25 Partnered Wall Balls (20/14)
1 Suicide Sprint – together

ATHLETE
IN PARTNERS:
5 Rounds
6 Bear Complex (75/45)
25 Partnered Wall Balls (20/14)
1 Suicide Sprint – together

HEALTHIER
IN PARTNERS:
5 Rounds
6 Bear Complex
15 Partnered Wall Balls
1 Suicide Sprint- together

https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=12/02/2016#autoOpenWod=t
#wodhopper

Mat-Su CrossFit shared an image on Facebook

Merry Christmas MSCF! (A little early but we knew you’d all be so happy to see what we’ve added!)

Mat-Su CrossFit posted on Facebook

The WOD is up! Wed, 11/23/2016 Crossfit A Benchmark Repeat from June 21, 2016 COMPETITOR 1-km Row 50 Wall Ball (20/14) 50 Box Jumps (24/20) 50 Ring Pushups 50 KB Swing (24/16kgs) 50 MB Clean 1-km Row ATHLETE 1-km Row 50 Wall Ball (20/14) 40 Box Jumps (24/20) 30 Ring Pushups 40 KB Swing (24/16) 50 MB Clean 1-km Row HEALTHIER 500m Row 40 Wall Ball (14/10) 30 45lb Plate Jumps 20 20-inch Box Pushups 30 KB Swing (16/12kgs) 40 MB Clean (14/10) 500m Run https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=11/23/2016#autoOpenWod=t #wodhopper

Mat-Su CrossFit shared an image on Facebook

The WOD is up! Fri, 10/14/2016 Crossfit COMPETITOR Partner 1: Holds Barbell in the Front Rack while Partner 2 performs 1 round of: 12 Box Jumps (24/20) 6 Burpees 12 Wall Ball (20/14) * Switch until both Partners have performed 5 rounds of each station. * Use 70% of 1 Rep Max Front Squat for the load. * 3 Burpee Penalty performed at the end each time someone drops the weight. ATHLETE Partner 1: Holds Barbell in the Front Rack while Partner 2 performs 1 round of: 12 Box Jumps (24/20) 6 Burpees 12 Wall Ball (20/14) * Switch until both Partners have performed 5 rounds of each station. * Use 60% of 1 Rep Max Front Squat for the load. * 3 Burpee Penalty performed at the end each time someone drops the weight. HEALTHIER Partner 1: Holds Dumbbells in the Front Rack while Partner 2 performs 1 round of: 10 Step Ups 6 Burpees 10 Wall Ball * Switch until both Partners have performed 5 rounds of each station. * 3 Burpee Penalty performed at the end each time someone drops the weight. https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=10/14/2016#autoOpenWod=t #wodhopper

Mat-Su CrossFit shared a link on Facebook

Judges are needed! Any MSCFers not competing please consider joining the judging team!!!!

Mat-Su CrossFit posted on Facebook

The WOD is up! Wed, 9/14/2016 Crossfit REMINDER: The gym will be CLOSED this Saturday. Come out and support all the athletes at the CFAK State Championship in Anchorage!!! COMPETITOR 12-min AMRAP 30 KB Swing (24/16kg) 10 Step Ups + 8 Box Jumps (30/24″) ATHLETE 12-min AMRAP 30 KB Swing (24/16kg) 10 Step Ups + 8 Box Jumps (24/20″) HEALTHIER 12-min AMRAP 20 KB Swing 10 Step Ups https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=09/14/2016#autoOpenWod=t #wodhopper

Mat-Su CrossFit shared an image on Facebook

The WOD is up! Fri, 8/12/2016 Crossfit COMPETITOR 2 Rounds In Partners: 4 Squat Clean (155/115lbs) – each alternating AMRAP 5min 10 Pullups – each alternating AMRAP 5min Rest 2min ATHLETE In Partners: 2 Rounds 4 Squat Clean (135/95lbs) – each alternating AMRAP 5min 7 Pullups – each alternating AMRAP 5min Rest 2min HEALTHIER In Partners: 2 Rounds 4 Power Clean – each alternating AMRAP 5min 7 Ring Pullups or Ring Rows – each alternating AMRAP 5min Rest 2min https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=08/12/2016#autoOpenWod=t #wodhopper

Mat-Su CrossFit posted on Facebook

My apologies for not announcing this yesterday…. Coach Tiff is headed to St Croix to compete on the USA National Team at the North American Powerlifting Championship. We’re super excited for her and will hopefully have a link so we can all cheer on her and the team from afar! GYMNASTICS class will be cancelled for tonight and next week due to the travel and work schedule of our coaches! Please bear with us!!!! NORMAL WOD at 6pm!!!! (No 7pm)

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

Mat-Su CrossFit posted on Facebook

The WOD is up! Wed, 7/27/2016 AKWC null Wed, 7/27/2016 Crossfit null https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=07/27/2016#autoOpenWod=t #wodhopper

Mat-Su CrossFit shared an image on Facebook

COMPETITOR 12 Deadlift 9 Front Squat 6 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load * Cannot break movements up ATHLETE 12 Deadlift 9 FrontSquat 6 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load * Cannot break movements up HEALTHIER 9 Deadlift 6 Front Squat 3 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load

Mat-Su CrossFit posted on Facebook

Team MSCF is all checked in! Meet Kori at the Carlson center at 8am to get your shirt and waiver filled out before the athletes briefing at 8:30am!

Mat-Su CrossFit shared an image on Facebook

COMPETITOR EMOM 12min 3 Front Squat (225/155) AMRAP Muscle-Ups for the remaining minute ATHLETE EMOM 12min 3 Front Squat (185/125) AMRAP Ring Dips for the remaining minute HEALTHIER EMOM 12min 5 Front squat (95/65) AMRAP 20″ Box Push-Ups for the remaining minute

Mat-Su CrossFit posted on Facebook

HOTEL CHANGE! We were able to snag a great rate with Extended Stay! Thanks so much to their general manager who was awesome to work with and so very kind! Each room has two queen beds and a small kitchen area with full refrigerator! (Great for those who food prep!) We have 10 rooms reserved and I NEED TO KNOW BY MONDAY who wants a room! Cost for each room for two nights is about $315 (taxes included). This can be split between however many you want although they’ve requested no more than four to a room (and they’ve given us the double occupancy rate!) (at four people it’s about $78 per person for both nights) ALSO – REGISTRATION CLOSES ON SUNDAY FOR THE AFFILIATE CUP!!!!!!!!!!!!! SIGN UP NOW!!!!!!!!!!

Mat-Su CrossFit posted on Facebook

CLOSED on Saturday! Come on over to the MTA Sportscenter and support all of the athletes competing in Grizzly CrossFit’s Tandemonium!

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General Information

NameMat-Su CrossFit
OwnerMichael Chin
Websitewww.matsucrossfit.com
Phone(907) 631-1053
Emailmatsucrossfit@gmail.com
Address7610 E Buckboard Rd
Palmer, AK 99645

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TJs Gym shared an image on Facebook

@mr_c_ford happy as a clam with a barbell. Caitlin in the background flying through some pullups. Just another day in the lives of fit people in Marin doing what it takes to feel great, look great, be great! Have a goal? Let us know, and we can help you get there! #tjsgym #tjsgyms #community #family #marinschooloffitness #fitnessinmarin #goalcoachplan #workhardplayhard

CrossFit Coronado shared an image on Facebook

#GETLOOSE

CrossFit Proper shared an image on Facebook

CrossFit Kids Fitness Relay Race!! Catch them at 4pm today! #FunNGains

CrossFit Elysium shared an image on Facebook

Our 2017 CrossFit 858 New Years Special is active. We are offering FREE Foundations courses when you sign up for a membership. This is a $75 instant savings for you! There’s no better time than now to get your fitness back on track with semi personal training! @crossfit858 @crossfit858missiongorge @crossfit858uptown #crossfit #crossfit858 #crossfit858missiongorge #crossfit858mg #crossfit858uptown #sandiego #sdfitness #sandiegofitness #chuzefitness #lafitness #24hourfitnessutc

CrossFit Mission Gorge shared an image on Facebook

Our 2017 CrossFit 858 New Years Special is active. We are offering FREE Foundations courses when you sign up for a membership. This is a $75 instant savings for you! There’s no better time than now to get your fitness back on track with semi personal training! @crossfit858 @crossfit858missiongorge @crossfit858uptown #crossfit #crossfit858 #crossfit858missiongorge #crossfit858mg #crossfit858uptown #sandiego #sdfitness #sandiegofitness #chuzefitness #lafitness #24hourfitnessutc

simonhopes published the post How to do 5 pounds weight loss in a week with just adding the simple things in your lifestyle on Tabata Times
Overweight is not only caused the difficulties in your life activities but also can damage your...
CrossFit Ocean Beach shared a link on Facebook

Wednesday 1.18.17 http://crossfitob.com/wednesday-1-18-17-wall-ball-ring-dip-k2e-run-core-work/

TJs Gym shared an image on Facebook

Awesome shot of Eric Delgado representing in the mountains of Oregon over the weekend, using his fitness for snow sports! Love it! #tjsgym #tjsgyms #community #family #fitnessforeverybody #functionalfitness #marinschooloffitness #useyourfitness #tjsbeaniesinthehouse

olivia12 published the post Hospitality Industry’s Liaison Renewable on
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CrossFit No Boundaries shared a link on Facebook

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Vault CrossFit shared a link on Facebook

Wednesday, January 18 - http://www.vaultcrossfit.com/2017/01/wednesday-january-18/

Vault CrossFit posted an article
CrossFit Carpinteria shared a link on Facebook

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Vault CrossFit shared an image on Facebook

Open prep in Oly. Learning to cycle that barbell. #vaultcrossfit #banditnation #intheopen #open2017 #workout #lifting #speed #barbellcycling #snatch

District 7 CrossFit posted on Facebook

01115 1. 2 SETS NOT TIMED: 200 M RUN 15 AIR SQUAT 30 SEC HANDSTAND HOLD 2. OPEN TEST MOBILITY PREP (10 MINS) 3. Complete as many rounds as possible in 20 mins of: 50 Wall Balls, 20/14 lbs 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Power Cleans, 145/100 lbs 20 Jerks, 145/100 lbs 10 Snatches, 145/100 lbs 10 Muscle-ups 4. Every 4 mins for 12 mins: 8 Clean & Jerks, 60% 1RM *TRY TO DO THIS TOUCH AND GO* -REST 2 MINUTES ON A RUNNING CLOCK As many reps as possible in 2 mins of: Handstand Push-up 5. CASH OUT: WAITER CARRY 50 M (HEAVY AS POSSIBLE) 6. EXTRA CREDIT: (OPTIONAL) PUSH JERK 5 X 3 (HEAVY AS POSSIBLE) WEIGHTED BAR DIPS 25/15 (3 X MAX REPS) THRUSTER 5 X 3 (HEAVY AS POSSIBLE) *REST AS NEEDED*

District 7 CrossFit posted an article
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CrossFit Belmont Heights shared a link on Facebook

http://www.crossfitbelmontheights.com/wodsnblogs/2017/1/17/cfbh-118

CrossFit Los Angeles shared a link on Facebook

Being present take a lot practice as most things do. Until you've fully experienced being present, you might not know what you're missing. I'm sure a lot of you practice it and I bet some of you have experienced being fully present because the moment you are in is just so wonderful that there is no other option. Often spending time with loved ones, taking in nature or enjoying an amazing meal are times people are fully present. [ 340 more words ] http://crossfitla.com/being-present/

CrossFit High Voltage posted an article
DogTown CrossFit shared an image on Facebook

Patience. It's the key to life, training and achieving ones goals. New Year, new you. Right? Definitely ride the new wave of energy and get in the gym -but be realistic about goal setting. We build minds and bodies, like ships to get through the storms of life. But without a destination, no matter how sturdy the ship is it's bound to sink without a realistic destination on the horizon. Dogtowners- Have Fun! And set realistic short term goals and then longer term goals. We can help with this-- they don't have to be CF related at all. Reinvest in the process. Trust your coaches and the programming at this gym. Sign in for class, show up early, be helpful to others and work hard. Ask questions, come to office hours and did I mention HAVE FUN with this stuff. Looking forward to working with you all in 2017. #dogtowncrossfit #crossfit #zeropointcompression #theslillwod #hanginthere

CrossFit Fortius posted an article
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CrossFit Marina shared an image on Facebook

Wednesday: “JT” 21-15-9 reps Handstand push-ups Ring dips Push-ups Rest 5 minutes 1000 meter Row

CrossFit Hollywood posted on Facebook

Wednesday, Jan. 18th WOD: A. Toes to Bar skill work B. AMRAP 12 min: -20 ab mat sit ups * rx+= GHD sit ups -10 Right arm OH walking lunges rx= 45/25 * rx+= 60/45 -10 Left arm OH walking lunges

CrossFit Surf City shared a link on Facebook

1/18/2017 "JACKIE” 1,000m Row 30 Thrusters (45/35) 30 Pull-Ups Rest 7 mins 6 sets: A1. 4 Reverse Front Rack Lunges + 4 1 ¼ Front Squats A2. 10 Jack knives on Rower

CrossFit Carpinteria shared an image on Facebook

Monday Funday!

CrossFit 138 shared an image on Facebook

This is the LAST week (Friday 1/20) to get your order in! The black skull hoodies will not be coming back anytime soon - just saying. Remember you can order online or pay at the gym. Also, don't forget to fill out an order form whether you do it online or at the gym.

CrossFit Los Angeles shared an image on Facebook

Swingin heavy. #kettlebell #competitionday #needmorekettlebell

Foundation CrossFit shared an image on Facebook

Happy Anniversary Jeff & Jo! Thanks for reppin' us in Iceland!

Kitsap CrossFit shared an image on Facebook

Coach @strongwc hits another hard fought snatch during today's #opentest! A little over one month until the first WOD is announced, who's getting pumped for The Open?!? #kitsapcrossfit #openprep2017 #strongerthanlastyear #joinourteam

CrossFit Los Angeles shared an image on Facebook

Ug #satanstricycle #assaultbike #competitionday

CrossFit Cedar Park shared a link on Facebook

CrossFit Central shared an image on Facebook

"Being here, being excellent, developing relationships that are lifelong." Carey Kepler talking with Box Pro on what CrossFit Central is all about. We are honored to be featured on the cover of the January issue of Box Pro Magazine!

SnoCo CrossFit shared a link on Facebook

You know you want in!

Foundation CrossFit shared a link on Facebook

Ready for the 2017 CGO? http://foundationcrossfit.com/2017/01/the-2017-cgo/

mdavidson published the post Integrative Medicine: Treating the Whole Person on
Think of integrative medicine as the best of both worlds. It’s not just one form of care...
Kitsap CrossFit shared an image on Facebook

Chomping at the bit to see the Mission Fit workout? Well here you go... 5 Rounds For Time 40 Double Unders 20 KB Front Rack Lunges 10 KB Shoulder To Overhead

Thorbeckes CrossFit shared a link on Facebook

CrossFit North Pasadena posted an article
simonhopes published the post How to do 5 pounds weight loss in a week with just adding the simple things in your lifestyle on
Overweight is not only caused the difficulties in your life activities but also can damage your...
CrossFit Unbound shared a link on Facebook

Happy Birthday Richard! If any of you happen to see Richard tomorrow in the gym, please wish him a happy birthday. Also, go ahead and thank him for having us revisit the 16.4 Open WOD :D Check it out on the blog.

Foundation CrossFit shared an image on Facebook

How about that #gymnastics workout today? Which exercise was the most difficult for you? Lauren B. shows us that the back bridge was the easiest for her!

CrossFit Puyallup shared an image on Facebook

CrossFit Pearl District posted an article
Doxsa CrossFit shared an image on Facebook

TGIM DOXSA!!

CrossFit Prineville posted on Facebook

Tomorrow mornings 5:30am class is cancelled due to an empty roster. See you all later in the day!!!

SnoCo CrossFit posted an article
CrossFit Los Angeles shared a link on Facebook

Monday 1/16/17 http://crossfitla.com/monday-11617/

CrossFit Olympia posted an article
CrossFit Los Angeles shared a link on Facebook

Tuesday's Workout Competition FT 21-15-9 Bike for cal* KB Swings (32/24) --8min Cap-- *Women: 15-12-9cal Wednesday's Workout Practice A) BASE FQ Deadlift 12-12-12 by feel </= 60% PEAK FQ Deadlift 60% x 5 70% x 5 80% x 5+ B) BASE QAMRAP 12 10 Alt. Lunges 10 DB Russian twists (2-ct) 10 DB Seated floor presses (1-2 sets) 200m Row PEAK FQT 2*4*6*8*10*12* Alt. Pistols DB Russian twists (2-ct) DB Seated floor presses (1/2 BW / 1/3 BW) *200m Row http://crossfitla.com/thank-dr-martin-luther-king-jr/

Central Oregon CrossFit shared an image on Facebook

Don't forget- the LulaRoe party is this Friday night!!! Now RSVP for some free leggings!

CrossFit the Den shared an image on Facebook

Tuesday 1.17.17 WOD "Helen" 3 rounds for time: 400m run 21 KB swings 53/35 12 Pull Ups Photo: Meet Natalie!!! She just finished here 1 on 1 intro sessions and moves very well and looking to watch her improve and reach for those goals she has set to achieve for herself!!! Go Natalie!!!

Doxsa CrossFit shared an image on Facebook

SnoCo CrossFit shared an image on Facebook

New schedule starting tomorrow!