Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: NEW MPCF Board WOD “Jo-Jo” 15-12-9-7 rep rounds of: Box jumps/overs* (24/20″) Kettlebell swings (53/35) Wall-ball shots (20/14)@(10/9′) Calories rowed   For time *In rounds of 15 and 9, athlete performs box jumps.  In rounds of...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Endurance: 3:00 Row* 1:00 Rest   3 Rounds for quality of pacing *maintain “6 min row test” pace See Tuesday, 16 February 2021 Strength: Shoulder Press 4@65% of 1-rep max 4@70% 3@75% 3@80% 2@85% 2@85% 2@90% 2@90%...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: Every minute on the minute for 18 minutes (6 sets): 1: 5 Overhead squats (95/63) 2: 7 Deadlifts (225/153)* 3: 9 Pull-ups   For quality *athlete...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! CrossFit Judges course is live! Click HERE!   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 walk 90...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Skill: 0:30 L-hang from bar 0:30 Rest 1/1 Handstand box walk (1 rotation left,  1 rotation right) 1:00 Rest   3 Sets for quality   Conditioning: Option 1: 2019 CrossFit Games Open WOD 19.1 Complete as...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Bring-a-Friend WOD this Friday, March 5th!   Endurance: MPCF Board WOD 1000m Row For time   …Rest 10:00 then… Partner up and perform: 100/90/80 Calories on the rower* 100/90/80 Calories on the ski erg 200 Double-unders  ...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Endurance: Row 1 minute at 6:00 test pace Row 1 minute at slow, recovery pace No additional rest between rounds   7 rounds for quality   Strength: 20 Power clean and jerks (135/93) 15 Power...Read More

Ape flashback to February 2012 Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Conditioning: Partner WOD, equal work 2 Min AMCAP bike …2 minute rest, then 2 rounds of… 20 Wallball shots (25/16) @ (10/9) 40 Sit-ups 60ft Walking lunges 80 Speed skips...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Conditioning: Buy in: 25/20 calories rowed …Rest 2:00 then… 15-10-5 Rep rounds of: Handstand push-ups GHD sit-ups Overhead squats (75/53)   For time* *Two times should be recorded, time on rower and time on triplet   Strength: Overhead Squats Set 1: 6-4-2 (increasing...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Skill Work: 3 Wall walks 10 Ring rows w/ feet elevated Rest 1:00   3 Sets for quality   Conditioning: 30 Box step overs (30/24″) 1 Bar muscle up 25 Box step overs 2 Bar muscle ups 20 Box step overs 3 Bar...Read More