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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)

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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Mat-Su CrossFit shared an image on Facebook

“Helen” COMPETITOR Heavy Helen 3 Rounds For Time 400m Run 21 KBS (32/24kg) 12 Chest to Bar Pull-ups ATHLETE 3 Rounds For Time 400m Run 21 KBS (24/16kg) 12 Pull-ups HEALTHIER 3 Rounds For Time 400m Run 21 KBS 12 Pull-ups

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 shared an image on Facebook

16.2 in the books and the Pearson brothers continue to hold top spot placings!!! #communitystrong #matsucrossfit #pearsonbrotherscrossfit @crossfitgames @reebok @unbrokendesigns @rehband @pearsonator25

Mat-Su CrossFit shared an image on Facebook

COMPETITOR 14-min AMRAP 6 deficit HSPU 4 MU 2 Legless rope climbs ATHLETE 14-min AMRAP 6 HSPU 4 MU 2 Rope climbs HEALTHIER 14-min AMRAP 6 Pushup 6 DB Row in plank position 6 Jumping Pullups

Mat-Su CrossFit posted on Facebook

So…..picking team captains today for our intramural Open! (Forgive me for being a lil behind..) Once we pick captains I will notify and allow them one safety pick. Then we will start to build teams. If you haven’t signed up yet…..please know that someone is coming for you! lol

Mat-Su CrossFit posted on Facebook

14 hours…. That’s a wrap people!!! Thank you to ALL those that came out and participated!!!

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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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Ballston CrossFit shared a link on Facebook

CrossFit Old Town shared an image on Facebook

New CrossFit Oldtown tanks and tees from @frvrfrce are in!!! #foreverfierce #crossfitswag #cfotfamily

CrossFit Pittsburgh shared an image on Facebook

Going.,.,,

CrossFit Old Town shared an image on Facebook

A fun challenge on the ERG, 15 calories men, 12 cal women. Murphy with :17, Casey and Aubrey with :24, Mark with 8 intervals at :21 or under!!! #flywheelspinning #concept2 #teamredline @joysticksandbarbells

CrossFit Old Town shared an image on Facebook

How about those TEENS?! We've been getting 12-15 every Monday and Wednesday nights, motivating stuff!!! 5 rounds 1:00 max calories row 1:00 max double-unders 1:00 rest #cfotsportsperformance #2016gainz #lifegoals

CrossFit Iron City shared a link on Facebook

We all want to make gains in the gym ... right? You're consistent, you show up and work hard, you eat well but what about your sleep? Sleep may be one of the most valuable recovery agents out there. Check out these tips for better sleep.

CrossFit Prime shared an image on Facebook

Shirt says it all "burpees? Yeah, no I thought you said slurpees" Not sure if no one showed up because their legs are still sore from Monday or people just didn't want to do burpees... #crossfit #crossfitprime #burpees #slurpees #samesame #thesesuck #atleastitsnotthrusters #waittilldoublepushupburpees #gamechanger

CrossFit Prime posted an article
Breaking Point Fitness CrossFit Ridge Ave shared an image on Facebook

Thursday 9/29/31 Class divides into 2 teams: 3 Rounds: Team 1: Max Cal Bike Team 2: 20 Tire Flips + 100 sled pull + 200m Run Score= total calories biked

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Front Squat (7 Sets 75% x3) Metcon (AMRAP - Reps) Deadlift Rep Out 10mins Warm Up to 85% AMRAP @85% https://crossfitoldtown.com/thursday-78/

CrossFit King of Prussia posted an article
Ballston CrossFit shared an image on Facebook

CrossFit Focus shared an image on Facebook

We're one day closer to Friday and that means it must be Ladies Night!

CrossFit Pittsburgh posted an article
CrossFit Athletics posted an article
CrossFit Main Line shared an image on Facebook

Double Grace Thursday. Prepare yourselves!

CrossFit Main Line posted an article
CrossFit Shadyside shared an image on Facebook

5:30 Snatching

CrossFit Wake Forest shared an image on Facebook

9/29/2016 WOD: 3 rounds for time of: Row, 500 m 21 Burpees Run, 400 m Then: Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

CrossFit Love posted an article
CrossFit Love shared a link on Facebook

Schedule Updates & NEW Programs! Check it out: *more on the blog http://crossfitlove.com/love-schedule-updates/

CrossFit Love posted an article
CrossFit Shadyside posted on Facebook

Thursday 9.29.17 Warm up: Complete a 6 minute AMRAP of: 300' shuttle run (50' sections) 10 Push Ups 10 Air squats 10 light KBS Grab a barbell and warm up to 55% of your clean and jerk max. For time (cap @ 5): 30 clean and jerks @ 55% of your max For time: Run 2 miles

CrossFit Love shared a link on Facebook

Check out the @Liftopia article by our @k8tlevy "4 exercises to start this ski season at the top of your game!" http://bit.ly/2ddYYgW #ski And is the model is our own Casey Boyle!!

CrossFit Novem posted an article
CrossFit Delaware Valley shared an image on Facebook

We're ordering m supplements from SFH this Friday at 9am. Want in ? Use this link: https://goo.gl/forms/AghTNJg4BOstm2n22

CrossFit RDU posted an article
CrossFit Wake Forest shared an image on Facebook

9/28/2016 WOD: Row 2 km This is an all out effort for time. Then: Deadlift 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

CrossFit Invoke posted an article
CrossFit Durham posted an article
CrossFit Gastonia shared a link on Facebook

Lunch class will be at 11:30 am on Wednesday

CrossFit RTP posted an article
CrossFit Harrisburg shared an image on Facebook

Panthers Sunday Funday! Social event at the box October 2nd @ 12:30pm. Bring something to share, friends, family + chairs! CFH will provide chicken & burgers! Wednesday Bootcamp Metcon (AMRAP - Rounds and Reps) 35 min AMRAP 10 Dumbbell Snatch (each arm) 30 Double Unders 15 Wall Balls 20 Dumbbell Reverse Lunges 10 Pull-Ups Rest 60 seconds CrossFit Back Squat Four sets of: Back Squat x 6-8 reps with 3 second lowering phase. (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Wall Slides (elbows and knuckles stay on wall) x 5 reps with a 3 second tempo Rest 90 seconds Metcon (AMRAP - Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs 250 m row or 350m bike

Raleigh CrossFit posted an article
Raleigh CrossFit posted an article
Raleigh CrossFit shared an image on Facebook

Seeing so much fitness. Double unders and deadlifts. #makeraleighstronger

CrossFit Harrisburg posted on Facebook

Don't forget Sunday Funday Social Event this weekend. Panthers Game & grill out, 12:30pm. Bring a side to share, chairs and friends/family. We will be grilling chicken + burgers. If you want to throw something else on the grill, feel free!

CrossFit Invoke shared an image on Facebook

#cfinvoke #cfiathlete #crossfit #crossfitcommunity #powerclean #liftheavy #strong #gohardorgohome #fitness #fitnessforlife #crossfittraining #tony_pearce_photo

Raleigh CrossFit shared an image on Facebook

Safety remains paramount while we are in the gym. Doubly so during a max-effort lift. Remember to keep your immediate area clear of hazards (plates, phones, water bottles), don't walk in front of someone as they are lifting, and use your spotters on lifts that require one. Stay safe and keep getting after it! #MakeRaleighStronger

CrossFit Eternal shared an image on Facebook

What is reboot at CrossFit Eternal? #crossfit #crossfiteternal #fitness #reboot #charlotte #workout #gym #weightloss #sweatlife #bootcamp #intervaltraining

CrossFit Silver Spring shared an image on Facebook

“Opportunity is missed by most people because it is dressed in overalls and looks like work."

CrossFit Silver Spring shared an image on Facebook

"If you want to be a lion, you must train with lions"

CrossFit Dilworth shared a link on Facebook

**FRIENDLY REMINDER** The 3rd Annual Amrap 4 Autism to benefit Autism Speaks is coming up NEXT weekend on Saturday, October 8th just down the road from CFD at the BB&T ballpark. There are posters and flyers in the gym with more info on the whiteboard, if you haven't already seen those in the past couple months, check out the details below. We would love to have a group go out to represent CFD and participate in this awesome cause! Let us know if you have any questions. What: 3rd Annual AMRAP 4 AUTISM (Partner WOD) When: October 8th, 2016 Where: BB&T Ballpark Downtown (Charlotte Knights Stadium) Why: To help all families in the Charlotte area who have been affected by Autism, but especially to create Hope for Landon, the boy who inspired it all: http://www.amrap4autism.com/take-action/ How: Sign up HERE. Heats are 9, 10, 11, 12pm, 1pm WINNERS: These awesome awards will be given to the top teams (Men, Women, Coed) in each heat. Thank you for once again proving that Crossfit Dilworth supports the community in every way we can!

Ultimate CrossFit posted on Facebook

Our iPad attendance kiosk is out for repairs- please make sure you SIGN IN ON THE WHITEBOARD! Thanks!

ESC CrossFit Southend shared an image on Facebook

Big shoutout goes to Colleen Hayes! This past weekend was the first time she competed in CrossFit Competition and came in fourth for her division at the Goddess Games! Colleen prepared for this competition by continuing to train in our regular group classes and adding a little bit more volume to her normal training regimen. Everything paid off for a great event for her, so when you see her around the gym, congratulate her on the performance! #CrossFitSouthEnd #Competition #Goals #GoddessGames

CrossFit 77 shared an image on Facebook

Dana we're not angry, we are just....disappointed Hopefully, we can encourage better practices of how to clean up after yourself #accoubtability

CrossFit Durham posted an article
CrossFit BWI shared an image on Facebook

Join us for Barbells for Boobs, Oct. 22 https://www.facebook.com/events/303744319994876/ Photo by Boris and Company

Oak City CrossFit shared an image on Facebook

A congratulations is in order for two of our friends, Mēgan and John(ny), for completing their run and on their engagement. See you two soon! Safe travels!

Raleigh CrossFit shared an image on Facebook

We love hosting our @corepoweryogaraleigh friends! Don't forget: as part of our partnership, you guys get 4 free classes a month as a Raleigh CrossFit member. Don't sleep on that! #MakeRaleighStronger

CrossFit 77 shared an image on Facebook

Lisa cracking the whip!

CrossFit Harbor East posted on Facebook

Tuesday September 27, 2016 WOD: 21-15-9 Deadlift (275/185) Box Jump (24/20) Scaled - 185/115, step ups Rx - As written Competitor - 315/205, 30/24 Accessory Work: 4 Rounds 200m Row (Sprint) 3 Rope Climbs * Full Recovery btwn Rounds

CrossFit Silver Spring posted an article
CrossFit WhiteMarsh posted an article
CrossFit Charlotte shared a link on Facebook

CrossFit Federal Hill posted an article
CrossFit Eternal shared an image on Facebook

Good workout or nap? #crossfit #crossfiteternal #workout #postworkout #restingposition

CrossFit MPH shared a link on Facebook

Tuesday, September 27, 2016: two rounds, each for time; rest amply between rounds: 25x bar-facing burpee then, deadlift 3-3-3 Compare results to October 28, 2014.

CrossFit Dilworth posted an article
CrossFit Balance shared a link on Facebook

CF Balance Endurance Group page to everyone who hasn't visited! This is Brandon Petelin's group and its a great resource! All 3 CF Balance weekly workouts are posted here (also on the CF Balance Endurance blog and shared on Facebook too). If you are not a member, check it out below: https://www.facebook.com/groups/BrandonsEnduranceTraing/1198957286809284/?notif_t=group_activity&notif_id=1474816793604477