FREE day this week, Friday, 19 August!! Legends online qualifier REGISTER HERE!   Skill: Push-ups Every minute on the minute perform the specified* number of push-ups, adding one push-up each minute until failure *Beginners start at 1, Intermediate starts at 5, Advance starts at 10   For quality   Conditioning: Partner WOD 1000m Row For...Read More

FREE day this week, Friday, 19 August!! Legends online qualifier REGISTER HERE!   Conditioning: 60/48 Calories ski 50 Kettlebell swings (53/35) Rest 2:00 50/40 Calories bike 40 GHD sit-ups Rest 2:00 40/32 Calories row 30 Bar-facing-burpees Rest 2:00 300m Run 20 Clusters (135/93)   For score and time           Post results...Read More

Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool things about CrossFit, EVERYTHING is modifiable. 🙂 Legends online qualifier REGISTER HERE!   Conditioning: Partner WOD Complete as many rounds and reps* as possible in 30 minutes of: 2 Strict handstand push-ups 4 Strict elevated ring rows 6 Alternating DB ground to...Read More

Legends online qualifier REGISTER HERE!   Endurance: Perform the following for 1 round on each machine (Bike, Row, Ski): 30 sec easy pace, 45 sec easy-moderate pace 30 sec easy, 60 sec moderate 30 sec easy, 75 sec moderate-hard 30 sec easy, 90 sec hard 30 sec easy, 75 sec moderate-hard 30 sec easy, 60...Read More

Legends online qualifier REGISTER HERE!   Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application,...Read More

Legends online qualifier REGISTER HERE!   Conditioning: 10 Deadlifts (305/203) 1-mile/800m/400m/200m run* 50m Farmers carry (97/62)* 50m D-ball carry (100/70)*   4 rounds for time or max reps in 35-minutes *Special instructions: Round 1: 1-mile (16 pts) Round 2: 800m (8 pts) Round 3: 400m (4 pts) Round 4: 200m (2pts) Farmers carry is worth...Read More

Legends online qualifier REGISTER HERE!   Conditioning: Partner WOD Partner A: 200m Run 1:00 Max reps jerks from rack (185/125) Partner B: 200m Run 1:00 Max reps jerks from rack (185/125)   …Rest 1:00 then…   Partner A: 400m Run 1:00 Max reps jerks from rack (185/125) Partner B: 400m Run 1:00 Max reps jerks...Read More

Legends online qualifier REGISTER HERE!   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...Read More

Legends online qualifier REGISTER HERE!   Accessory/Skill Work: 10 GHD back extensions with 2x2x2 tempo 10 Hip thrusts 1:00 Rest   3 Rounds for quality   Conditioning: Partner WOD 10/8 Rope climbs (14′) 20 Double dumbbell front squats (50/35) 40′ Double dumbbell overhead walking lunges (50/35)   6 rounds for time     Post results...Read More

Strong work to all the members who participated in the 2022 Fitness Challenge! Here are the winners…. Rx men: Henry Smith Rx Women: Michelle Millstead 55+ Men: John Grace 55+ Women: Vernice Bersche   Legends online qualifier REGISTER HERE!   Conditioning: 25/20 Calories biked 20 D-ball cleans (100/70) 30 Shoulder to overhead (95/63) 40/32 Calories...Read More