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Mat-Su CrossFit shared an image on Facebook

Here’s what I got last night for 17.4! Hoping to have someone next week with a good camera!!!!

Mat-Su CrossFit posted on Facebook

Doors open at 5pm tonight! Heats will start at 6 and run every 20 min. That’s will give everyone a little time to get together with their judge before starting. We can only run the number of people per dumbbells sets we have. (I’m home and can’t remember exactly how many that is! Lol) see y’all tonight!!!!!!

Mat-Su CrossFit shared an image on Facebook

MSCF is proud to sponsor this film at our local Valley Cinema on March 29 at 6:30pm. We will post the link for tickets tomorrow so be watching as we expect to sell out pretty quickly! This is the only showing!

Mat-Su CrossFit shared a link on Facebook

The WOD is up! Fri, 3/3/2017 Crossfit CFG Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells Women use 35-lb. dumbbells https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=03/03/2017#autoOpenWod=t #wodhopper

Mat-Su CrossFit posted on Facebook

Doors will open at 5pm! Come in and mobilize, stretch and start getting warm. Heats will begin at 6pm. We need judges! This is a great WOD that should allow us to run quite a few people at a time! But that requires judges too. We will review standards at 5:45pm!!!!

Mat-Su CrossFit shared a link on Facebook

The WOD is up! Fri, 2/24/2017 Crossfit CrossFit Open WOD 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Women use 35-lb. dumbbell and 20-in. box https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=02/24/2017#autoOpenWod=t #wodhopper

Mat-Su CrossFit posted on Facebook

The WOD is up! Fri, 2/10/2017 Crossfit COMPETITOR In Partners: While Partner 1 performs AMRAP Bar Muscle Ups, Partner 2 performs AMRAP Deadlift (115/75) 7-mins REST 1-min While Partner 1 performs AMRAP Toes to Bar, Partner 2 performs AMRAP Shoulder to Overhead (115/75) 7-mins *Switch movements as needed ATHLETE In Partners: While Partner 1 performs AMRAP Bar Muscle Ups, Partner 2 performs AMRAP Deadlift (95/65) 7-mins REST 1-min While Partner 1 performs AMRAP Toes to Bar, Partner 2 performs AMRAP Shoulder to Overhead (95/65lbs) 7-mins *Switch movements as needed HEALTHIER In Partners: While Partner 1 performs AMRAP Chest to Bar Jumping Pull-ups, Partner 2 performs AMRAP Deadlift 7-mins REST 1-min While Partner 1 performs AMRAP Lying Toes to Bar, Partner 2 performs AMRAP Shoulder to Overhead 7-mins *Switch movements as needed https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=02/10/2017#autoOpenWod=t #wodhopper

Mat-Su CrossFit shared a link on Facebook

We love our box babies!

Mat-Su CrossFit posted on Facebook

The WOD is up! Fri, 1/27/2017 Crossfit PARTNER CINDY COMPETITOR 20-min AMRAP 5 Pull-up 10 Pushup 15 Squats * 1 rnd each at a time ATHLETE 20-min AMRAP 5 Pull-up 10 Pushup 15 Squats * 1 rnd each at a time HEALTHIER 20-min AMRAP 4 Jumping Pull-ups 8 Pushup 12 Squats * 1 rnd each at a time https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=01/27/2017#autoOpenWod=t #wodhopper

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!

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! 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!!!!

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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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