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
Join us this Wednesday for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 CrossFit Judges course CLICK HERE Strength/Skill: Segmented clean pull* + clean pull + squat clean 3** @ 35 % 3 @ 50% 2 @ 60% 1 @ 70% 1 @ 75% 1 @ 75%...Read More
Join us for a FREE drop-in day this Friday, 07 January! Skill Work: Pistol Progressions 10 Reps at proper progressions 1:00 Rest 3 Sets for quality Conditioning: 2021 CrossFit Games Open WOD 21.1 1 Wall walk 10 Double unders 3 Wall walk 30 Double unders 6 Wall walk 60 Double unders 9 Wall...Read More
Join us for our next FREE drop in day this Friday, December 17th Class times are 0530, 0630, 0845, 1200, 1730 MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93) 3 rounds for time Strength: Overhead squat 8 @ 25% 1RM 6 @ 35% 5 @ 45%...Read More
Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: Row 1000m 10 GHD back extensions 15 Squat cleans (95/63) 20 Handstand push-ups Bike 500m 25 Pull-ups 30′ Handstand walk 35 Double-unders Ski 250m For time (15:00 cap) Strength: Clean 8@25% 1RM 6@35% 5@45% 4@55% 3@65% 3@75% 2@80% 1%85%...Read More
Join us this Saturday at 0900 for a FREE class! Everyone welcome! Conditioning: As many rounds and reps as possible in 15 minutes of: 5 Single-arm dumbbell overhead squat with right arm (50/35) 5 Single-arm dumbbell overhead squat with left arm (50/35) 5 Bar muscle-ups 30′ Single-arm dumbbell overhead walking lunge with right arm...Read More
