Join us this Wednesday for a FREE WOD at any class times! No CrossFit experience needed! Conditioning: Partner WOD, equal work required 500m Row 32 Single arm dumbbell thrusters (50/35) 18 Burpees over rower For time (5:00 cap) …Rest 3:00 then… 20 Chest to bar pull-ups 30 Power snatches (95/63) 40...Read More
Join us this Wednesday for a FREE WOD at any class times! No CrossFit experience needed! Endurance: 20/16 Calories row 20/16 Calories ski 20/16 Calories bike Rest 3:00 4 Rounds for total time* *Goal is negative split times each round Skill: Handstands Max handstand hold* Rest 2:00 2 Sets for total time...Read More
Conditioning: 2022 CrossFit Games Individual Quarterfinals WOD 3 8-16-24-32-24-16-8 Wall ball shots (20/14)@(10′) 4-8-12-16-12-8-4 Shuttle runs* 1-2-3-4-3-2-1 Rope climbs** For time (Quarterfinal cap is 25:00, In-gym cap 30:00) *25′ down and back equals one shuttle run **If athlete isn’t performing Rx rope climbs, scale to the following: 3-6-9-12-9-6-3 Strict pull-ups Post...Read More
No 0630 class this Friday. Sorry for any inconvenience. Conditioning: From 0:00 until 7:00 complete one round of the following: 30/24 Calories rowed 20 Burpee box jump overs (24/20″)* 10 Snatches (135/93) For time** …Rest from 7:00 until 17:00, then… From 17:00 to 23:00 complete two rounds of the following: 20/16...Read More
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, NOT mastery, of these lifts...Read More
Skill: Weighted Strict Pull-ups* 3-3-3-3-3 For max load These sets need to be unbroken. If performing scaled pull-ups, make each set a little harder by changing progression used. Conditioning: Run 300m 30 Squats 10 Burpee pull-ups Rest 3:00 3 rounds for time Post results and experiences to commentsRead More
Conditioning/Skill: Every minute on the minute for 8 minutes, perform: Odd minutes: 15 GHD Sit-ups Even minutes: 2 Rope climbs For quality and completion …rest 4-minutes, then… Complete as many rounds and reps as possible in 8-minutes of: 12/10 Calories biked 10 Wall-ball shots (20/14) @ (10/9′) 8 Power Cleans (95/63) 10...Read More
Join us TODAY for a FREE WOD at 0900! No CrossFit experience needed! Conditioning: “Sally’s Surprise” AMCAP in 30-minutes* on: Bike, Rower, and/or Ski erg For score *Whenever you hear the “Flower” song (“Sally Up”), stop AMCAP, and perform one of the following: Squats (45/33), High/Low Planks, Push-ups, and Leg Raises. Upon, completion...Read More
Join us this Saturday at 0900 for a FREE WOD! No experience needed! Conditioning: 20 Thrusters (95/63) 30/24 Calories Biked 20 Thrusters For time (7:00 cap) …rest 10:00, then… As many reps as possible in 8-minutes of: 25’* – 50′ – 75′ – 100’… Double dumbbell front rack walking lunges (50/35) 10/8 –...Read More
