Saturday, 30 December 2023

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

4-person Team* WOD

“Last jubilee of 2023!”

Complete as many reps as possible in 5-minutes* of:

Max reps double unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete as many reps as possible in 5-minutes* of:

Crossover single unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete the remaining reps* with:

Single unders

 

For time

*The total of the calories and reps need to equal 2023. Two teammates are working at a time. Athletes can choose their machine, and may switch at any time.

 

 

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Friday, 29 December 2023

Join us today, Friday, December 29th for a FREE trial WOD!

No fitness experience is needed. We can modify everything!

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

Complete as many reps as possible in 2-minutes of:

4 Bar muscle-ups

8 Alternating DB box step-ups (2×50/35) @ (24/20″)

Max rep squat cleans in remaining time (185/123)

 

5 sets for score*

*Rest 2:00 between sets

 

 

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Friday, 22 December 2023

 

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

16 Crossover singles

8 GHD sit-ups

4 Burpees

 

…Rest 3-minutes, then…

 

Complete as many rounds and reps, alternating exercises, in 5-minutes of:

2 Rope climbs

4 Goblet squats (72/53)

8/6 Calories biked

 

For Score

 

Strength:

Every 90 seconds, perform 1 Back Squat*

 

For max load

*Weight starts at 28% of 1RM, increase by 10% for the first 12:00, then by 5% every set until failure

 

 

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Wednesday, 20 December 2023

Join us this Saturday, 23 Dec at 0900 for a FREE class!

No experience is needed, everyone is invited!

 

Strength:

Every 2-minutes perform:

Pause Front Squat + 1.25 Front Squat

4 sets performed at 62, 67, 72, 77%

…immediately followed by (maintaining EMOM)…

1 Front squat @ 82%

1 Front squat @ 87%

1 Front squat @ 92%

 

For quality

 

Conditioning:

Complete as many rounds* and reps as possible in 20-minutes of:

Total calories (bike/ski/row)

 

For score

*At minutes 3, 6, 9, 12,15, and 18, stop the AMRAP and perform one round of the following, and then return to calorie AMRAP:

5 Double DB shoulder to overhead (2×70/50)

10 Double DB Deadlifts

50-ft Double DB Farmer Carry

 

 

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Tuesday, 05 December 2023

Join us this Saturday, Dec 9th at 9 am for a FREE class!

Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Skill:

Accessory/ Shoulder Warm-Up:

“Shoulder Blaster”

10 Side-lying shoulder flexion*

10 Side-lying shoulder adduction*

10 Side-lying external rotation*

 

2 sets/side

*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

 

Conditioning:

Complete as many rounds and reps as possible in 20-minutes of:

5-10-15-20-25…

Toes-to-bar/GHD sit-ups*

15 Overhead squats (95/63)

75 Double unders/Crossover single unders*

 

For score

*On odd rounds do T2B and double unders. On even rounds do GHD SU and crossovers.

 

 

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Friday, 01 December 2023

Join us today, Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

 

Conditioning:

As many rounds and reps as possible in 15-minutes of the following:

25 Deadlifts (115/78)

20 Alternating stationary back rack lunges (115/78)

15 Bar-facing burpees

10 Hang power cleans (115/78)

5 Strict pull-ups

 

For score

 

Accessory/Core Work

0:45 Hollow hold

1:00 Rest

0:45 Side low plank hold (right)

1:00 Rest

0:45 Side low plank hold (left)

1:00 Rest

0:45 Arch hold

1:00 Rest

 

2 Rounds for quality

 

 

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Tuesday, 28 November 2023

Join us this Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

 

Strength:

Strict Press

5 @ 60% of 1-Rm

5 @ 65%

3 @ 70%

3 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

 

For quality

 

Endurance:

3:00 Row

1:00 Rest

3:00 Bike

1:00 Rest

2:00 Row

1:00 Rest

2:00 Bike

1:00 Rest

1:00 Row

1:00 Rest

1:00 Bike

 

 

For total calories

 

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Tuesday, 21 November 2023

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Endurance:

Partner WOD

As many calories and reps as possible in 30-minutes of the following:

10 Box jumps (24/20″)

10 Kettlebell swings (53/35)

30 Double-unders

 

For scores*

*One partner completes amrap while the other partner bikes for max calories. Partners must switch after each full round of the amrap.

 

 

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Monday, 20 November 2023

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

“Incredible Hulk”

As many reps as possible in 20-minutes of the following:

5 Deadlifts* (115/73)

5 Hang power cleans

5 Front squats

5 Push-press

5 Back squats

 

For score

*use same barbell and weight throughout workout

 

 

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Saturday, 18 November 2023

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

 

Conditioning:

As many reps as possible in 30-minutes of the following:

1 Round of “Cindy”*

1 Clean and jerk (155/103)

1 Round of “Cindy”*

2 Clean and jerk (155/103)

1 Round of “Cindy”*

3 Clean and jerk (155/103)

1 Round of “Cindy”*

4 Clean and jerk (155/103)

…etc, etc, etc…

 

For score

*1 Round of Cindy is 5 pull-ups, 10 push-ups, and 15 air squats. Athletes continue to add 1 clean and jerk after each round of Cindy for the entirety of the AMRAP.

 

 

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Monday, 13 November 2023

Veteran’s Day “Chad 1000x”! Ape Strong!

Join us this Friday, 17 November for a FREE class!

No experience needed and everyone is welcome!

 

Conditioning:

As many rounds and reps as possible in 8-minutes of the following:

30 Crossover single unders

3 Rope climbs (13′)

15 GHD Sit-ups

 

For score

 

…Rest 4-minutes and then…

 

As many rounds and reps as possible in 8-minutes of the following:

30 Crossover single unders

3 Rope climbs (13′)

15 GHD Sit-ups

 

For score

 

 

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Tuesday, 07 November 2023

Join us this Saturday, 11 Nov at 0900 for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Strength:

Hang power snatch with 3-second pause above knee

3 @ 55% of 1-Rm snatch

3 @ 60%

2 @ 65%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 80-85%

 

For quality

 

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 14-minutes of the following

4 Bar muscle-ups

8 Single arm front rack goblet squats (4/side) (53/35)

32 Crossover single-unders

 

For score

 

 

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Monday, 30 October 2023

Thank you so much to all our Fall Festivus volunteers!

Join us Friday, 03 Nov at any class time for a FREE workout!

No fitness experience needed and everyone welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Strength:

High Hang Power Snatch

3 @ 55%

2 @ 65%

1 @ 75%

3 @ 65%

2 @ 75%

1 @ 80%

1 @ 80%+

 

For quality

 

Conditioning:

With a 2:30 clock, perform the following:

10 Handstand push-ups OR 4 wall walks

15/12 Calories biked

Max reps power snatches (athlete chooses weight)*

…then 1:30 Rest

 

4 Rounds for total tonnage on snatches

*Weight remain the same through all rounds. Must be more than 40% 1-rm, and standard bumper plates must be used.

 

 

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Saturday, 28 October 2023

Throwback with former MP’er Norka performing 20.2! We miss all the “faces”!

Join us today Saturday, October 28th. at 0900 for a FREE workout!

Everyone is invited, and no fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

2020 CrossFit Games Open WOD 20.2

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell thrusters (2 x 50/35)

6 Toes-2-bar

24 Double unders

 

For score

Compare to Saturday, 19 October 2019

 

Accessory Work:

10 Single arm ring rows (right)

10 Single arm ring rows (left)

2:00 Rest

 

3 Rounds for quality

 

 

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