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

Legends online qualifier REGISTER HERE!   Conditioning: 2022 Monster Games WODs 7 & 8   20 Handstand push-ups 20 Bar muscle-ups 20 Handstand push-ups   For time (5:00 cap)   …Rest 1:00 then…   100 Double unders 50 Chest to bar pull-ups 100′ Overhead dumbbell walking lunges (2 x 35/25)   For time (7:00 cap)...Read More

Legends online qualifier REGISTER HERE!   Endurance: 6-minute Bike Test   For total calories Compare to Tuesday, 24 August 2021   Strength: Deficit deadlifts* 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75%   For quality of positions *Standing on 35# plates     Post results and experiences to commentsRead More

Legends online qualifier REGISTER HERE!   Skill: 0:30 Tripod hold 0:30 Seated Shoulder Flexion   3 rounds for quality   …then… 0:30 Headstand hold 0:30 Seated Shoulder Flexion   3 rounds for quality   Conditioning: 30 Snatches (135/93)   For time* (6:00 cap) *Every minute on the minute, including minute zero, perform 6 bar-facing burpees...Read More

Skill: 10 Alternating handstand hip touches* 1:00 Rest   3 Rounds for quality *Progressions will be posted at gym   Conditioning: 30 GHD Sit-ups 50′ Handstand walk 15 Overhead squats (135/93) 20 GHD Sit-ups 50′ Handstand walk 10 Overhead squats (135/93) 10 GHD Sit-ups 50′ Handstand walk 5 Overhead squats (135/93)   For time (15:00...Read More

No 0630 class today Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Conditioning: 2022 Fitness Challenge WOD 10 Abmat butterfly sit-ups 15 Kettlebell goblet squats (53/35) 25/20 Calories rowed 20 Single unders   5 rounds for time (15:00 cap)   Strength: Back Squat 6-6-4-4-2-2   For max load at...Read More

  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...Read More

Get your MP spring/summer gear here! Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Skill: 0:30 Hollow hold 0:30 Rest 0:30 Arch hold 0:30 Rest 10 Hollow-arch swings on bar (holding a yoga block between your legs) 0:30 Rest   3 Rounds for quality   Conditioning: 50/40 Calories biked 40...Read More

Get your MP spring/summer apparel HERE ! Online store closing tomorrow, April 21st!   Skill: 0:30 Max rep strict pull-ups 1:00 Rest   7 rounds for highest round and total reps   Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (175/113) 8 Burpees-over-bar 12 Box overs (24/20”)  ...Read More

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