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

Join us this Saturday at 0900 for a FREE WOD! No experience needed!   Conditioning: Option 1: 100m Sprint 20 Wall-ball shots (20/14)@(10/9′) 5 Deadlifts (275/183) 2:00 Rest   5 Rounds for total time   Option 2: 2022 CrossFit Games Open WOD 22.3 21 Pull-ups 42 Double-unders 21 Thrusters (95/65) 18 Chest-to-bar pull-ups 36 Double-unders...Read More

Bring your homemade muffins for the Golden Gorilla contest!   Conditioning: 2022 CrossFit Games Open WOD 22.3 21 Pull-ups 42 Double-unders 21 Thrusters (95/65) 18 Chest-to-bar pull-ups 36 Double-unders 18 Thrusters (115/75) 15 Bar Muscle-Ups 30 Double-unders 15 Thrusters (135/85)   For time (12:00 cap) For masters/scaled options click here       Post results...Read More

    Conditioning: 48 Double-unders 12 Thrusters (95/63) 6 Bar-facing burpees Rest 2:00   4 rounds total work time* *try to maintain similar pace on each round   Core Work: 20 Half-tacos 10 Crossed-arm sit-ups 5 Rower pike-ups Rest 2:00   3 Rounds for quality     Post results and experiences to commentsRead More

MPCF, where we train so hard the power goes out! 🙂 LAST DAY!! 2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Option 1: 750m Row 25 GHD sit-ups 50-ft Weighted walking lunges (45/35) 25 Pull-ups 50-ft Weighted walking lunges (45/35) 500m Ski 25 Kettlebell swings (72/53) 50 High-lows 25 Kettlebell goblet squats (72/53)...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Conditioning: 2022 CrossFit Games Open WOD 22.1 As many rounds and reps as possible in 15 minutes of the following: 3 Wall-walks 12 Alternating dumbbell snatches (50/35) 15 Box jump overs (24/20″)   For score *For scaling and masters standards click here    ...Read More

Thank you to all the ladies who attended our 2nd Annual Galentine’s! 2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us this Saturday, 12 February, for a FREE WOD at 0900!! Conditioning: Complete as many rounds and reps as possible in 14 minutes of: 200m Row 2 Strict Handstand Push-ups 4 Strict...Read More

Join us tomorrow, 29 January, for a FREE drop-in! No CrossFit experience needed!   Conditioning: Partner WOD, equal work required As many rounds and reps in 15 minutes of: 50 Double-unders 40 Calories biked 30 Sit-up slammers (12/8)@(2m) 20 Chest-to-bar pull-ups 10 Squat snatches (115/73)   For score   Strength: Snatch 9 reps @ 35%...Read More

Join us this Saturday, 29 January, for a FREE drop-in! No CrossFit experience needed! Skill/Accessory Work: Perfect push-ups 5 slow and controlled reps 1:00 rest   4 Rounds for quality of body positioning   Conditioning: 2015 CrossFit Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)   For time Compare to Saturday,...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Conditioning: 2017 CrossFit Games Open WOD 17.2 Complete as many rounds and reps as possible in 12-minutes of: 2 rounds of: 50′ Weighted Walking Lunges 16 Toes-2-Bar 8 Double dumbbell Power Cleans (50/35) …then… 2 rounds of: 50′ Weighted Walking Lunges 16 Bar Muscle-ups...Read More