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Tuesday, 05 December 2023

4 December 2023 by 5 Comments

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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Filed Under: 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill

Friday, 01 December 2023

30 November 2023 by 5 Comments

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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Filed Under: 11-15 min, AMRAP, Lifting, Skill, Strength/Speed

Friday, 03 November 2023

2 November 2023 by 8 Comments

Join us TODAY at any class time 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

 

Skill:

Bulgarian Split Squat

8 reps (right leg)

8 reps (left leg)

2:00 rest

 

3 rounds for quality

*Athletes can choose the weight and increase load or remain the same each round.

 

Conditioning:

100 Double unders

25 Overhead squats (95/63)

100 Double unders

25 GHD sit-ups

 

2 rounds for time

(18:00 cap)

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Lifting, Monostructural, Skill, Strength/Speed

Tuesday, 31 October 2023

30 October 2023 by 5 Comments

Join us Friday, 03 Nov at any class time 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

No night class Tuesday, 31 October. Sorry for any inconvenience

 

Skill:

0:20 L-hang from bar

0:30 Rest

1 Wall walk + 6 Shoulder Touches

1:00 Rest

 

4 Sets for quality

 

Conditioning:

Partner WOD

“This is Halloween”

1031m Row

31 Box jumps (24″/20″)

31 Handstand push-ups

31 Cal assault bike

31 Kettlebell swings (70/53)

31 Wall ball cleans (20/14)

31 Push-ups

31 (x2) Double-unders

31 Kettlebell goblet squats (70/53)

31 Slammers (20/14)

31 Devil presses (2×50/35)

 

For time

Compare to Saturday, 31 October 2020

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Partner WOD, Skill

Monday, 30 October 2023

29 October 2023 by 5 Comments

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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Filed Under: 11-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Saturday, 28 October 2023

27 October 2023 by 1 Comment

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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Filed Under: 20+ min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural, Skill

Wednesday, 25 October 2023

24 October 2023 by 4 Comments

Join us this 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:

Partner OR Individual WOD

3 Rounds for time of:

8 Synchro deadlifts (225/153)

8 Synchro bar muscle ups

 

…Rest 2-minutes and then…

 

2 Rounds for time of:

16 Synchro hang power cleans (135/93)

16 Synchro chest to bar pull-ups

 

…Rest 2-minutes and then…

 

48 Synchro shoulder to overhead (135/93)

48 Synchro pull-ups

 

For time

(30:00 cap)

 

 

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Filed Under: 20+ min, Bodyweight, Couplet/Triplet, Lifting, Partner WOD, Skill

Monday, 23 October 2023

22 October 2023 by 7 Comments

Join us this 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:

20/16 Calories ski erg

25-ft Single arm overhead dumbbell walking lunge (right) (70/50)

25-ft Single arm overhead dumbbell walking lunge (left) (70/50)

75-ft Handstand walk

100-ft Farmer carry (2 x 97/62) or D-ball carry (100/70)*

 

2 Rounds for time

 

…Rest 5-minutes and then…

 

15 Shuttle runs (50-ft, 25-ft down and back)

15 Hang dumbbell snatches (70/50)

75 Double-unders

75-ft Farmer carry (2 x 97/62) or D-ball carry (100/70)*

 

2 Rounds for time

*Athlete must alternate between farmer carry and d-ball carry each round

 

 

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Filed Under: 20+ min, Gymnastics WOD, Hybrid, Lifting, Monostructural, Skill

Friday, 20 October 2023

19 October 2023 by 5 Comments

Join us TODAY for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

12 Thrusters (65/43)

12 Toes-to-bar

36 Cross-over single-unders

 

3 Rounds for time

(8:00 cap)

 

…Rest 3:00 and then…

 

12 Thrusters (65/43)

12 GHD sit-ups

36 Cross-over single-unders

 

3 Rounds for time

(10:00 cap)

 

Skill:

0:30 Max reps strict pull-ups

1:00 Rest

0:30 Max reps ring rows

1:00 Rest

 

3 Sets for score

 

 

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Filed Under: 6-10 min, Bodyweight, Couplet/Triplet, Lifting, Monostructural, Skill, Strength/Speed

Wednesday, 18 October 2023

17 October 2023 by 5 Comments

Congratulation to MP’s Justin Carpenter and Brian Flynn for competing at Midwest Fall Classic! Ape Strong!

Join us this Friday, October 20th for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

Partner WOD*

50 Double dumbbell box step overs (2 x 35/25)(24/20″) (Partner must hang from rig while other partner works)

50 Wall ball shots (20/14)(10/9′)(Partner must hold both dumbbells in suitcase hold while other partner works)

50 Double dumbbell hang clean and jerks (5 pull-ups from each athlete every time you break)

50 Double dumbbell deadlifts (5 pull-ups from each athlete every time you break)

20 Single-arm devil press (5 pull-ups from each athlete every time you break)

 

For time

(20-minute cap)

 

….Immediately into….

 

3:00 Max reps bar muscle ups (2 points each) or max reps burpee pull-ups (1 point each)

*Partners may split reps in the chipper and in the 3:00 max reps however they choose.

 

…Rest 5:00 and then…

 

In same partner group, perform

5-minute max calories biked

 

For score

 

 

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Filed Under: 11-15 min, 16-20 min, AMRAP, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Partner WOD, Skill

Monday, 16 October 2023

15 October 2023 by 5 Comments

Join us this Friday, October 20th for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

10 Bar-facing burpees

10 Deadlifts (225/153)

 

3 Rounds for time

 

… Rest 2:00 and then …

 

10 Bar-facing burpees

10 Deadlifts (225/153)

 

3 Rounds for time

 

Skill:

10 Kip swings

0:30 Rest

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

 

4 Rounds for quality

 

 

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Filed Under: 6-10 min, Bodyweight, Couplet/Triplet, Lifting, Skill, Strength/Speed

Saturday, 30 September 2023

29 September 2023 by 6 Comments

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Support Veterans Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

In a 2:30 window, complete the following

10 Power snatches (95/63)

50 Double-unders or 120 Single-unders

Max calories biked in the remaining time

Rest 7:30

 

4 Rounds for score

 

 

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Filed Under: 6-10 min, AMRAP, Couplet/Triplet, Lifting, Monostructural, Skill, Strength/Speed

Tuesday, 26 September 2023

25 September 2023 by 5 Comments

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Endurance:

800/700m Ski

2400/2100m Bike

800/700m Row

Rest 3:00

 

2 rounds for total sprint time

 

Skill/Accessory:

Alternating Pistols

Advanced – 36 for time*

Intermediate – 30 for quality*

Beginner – 24 for quality*

 

*Appropriate levels:

Advanced able to do 10 unbroken relatively easy.

Intermediate able to do pistols, but not repeatedly.

Beginners should use the toughest progression they are able to do successfully.

 

 

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Filed Under: 20+ min, Bodyweight, CFE, Couplet/Triplet, Gymnastics WOD, Monostructural, Skill

Saturday, 23 September 2023

22 September 2023 by 2 Comments

Join us today, Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

Partner WOD, partners alternate exercises

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

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (2×50/35)

200m Run

6 Tire flips (210/180)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Saturday, 10 September 2022

 

 

Post results and experiences to comments

Filed Under: 20+ min, AMRAP, Bodyweight, Monostructural, Partner WOD, Skill
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