Endurance: 15/12 Calories biked 30 second Hollow hold Rest 1:00   7 rounds for time   Skill: 4 sets of max rep Ring Dips Rest 2-3 minutes between sets   For total reps     Post results and experiences to commentsRead More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: 7 rounds of: Lunge 20′ in as few of steps as possible (AFSAP)*   For time *After each round perform 5 seconds of L-sit AND 10 double unders for each step taken. e.g. If it takes you 6 lunge steps, L-sit for 30 seconds...Read More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: “Down and back” 8oom Run 30 Handstand push-ups 30 Dumbbell Thrusters (35/25) 30 Box overs (24/20″) 30 Power cleans (185/125) 30 Box overs 30 Dumbbell Thrusters 30 Handstand push-ups 800m Run   For time   Flexibility: Side straddle Middle straddle Pike sit Reclined spinal...Read More

  Endurance: Partner WOD Bike 300 calories   For time (~equal work)   Skill: 5 rounds: 5 weighted ring dips*   For quality *increase weight each round     Post results and experiences to commentsRead More

Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: 2019 Wodapalooza Online Qualifier WOD #3 “DT” Ladder Every 4 minutes, complete 3 rounds of the following: 12 Deadlifts* 9 Hang Power Cleans 6 Shoulder-to-Overhead   For score *Use the following weights for each corresponding 4-minute round: Round 1 – (95/65) Round 2...Read More

Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: 2019 Wodapalooza Online Qualifier WOD #2 Complete as many repetitions as possible in 16-minutes of: 40 Alternating DB snatches (50/35) 40 Pull-ups 30 DB Burpees (50/35) 30 Chest-2-bar pull-ups 20 Devil presses (50/35) 20 Bar...Read More

Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019   Strength & Conditioning: 3-person team WOD With a 15:00 cap, perform the following 2 WOD’s: “Fast and Heavy” 300 Double unders 100 Alternating DB snatches (50/35) 30/20 Bar muscle-ups   For time …then with time remaining…...Read More

Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: Perform in 2:00: 20/16 Calorie rowed Max wall-ball shots (25/20) @ (10/9′) …then rest 2:00   5 rounds for total wall-ball shots   Skill: Plank Pyramid Every minute on the minute, hold a plank for...Read More

  Endurance/Skill: 250m Row sprint Rest 2:00*   7 rounds for time *After completing the row, 2 minute rest begins. During rest perform 8 alternating pistols and then rest for the remainder.   Core: 30′ PVC kettlebell walk* 10 OHS (@ the end of the walk) Rest 2-3 minutes between rounds   3 rounds for...Read More

Tuesday night class this week is canceled. All other classes normal.   Conditioning: MPCF Presents: “Pick a Board WOD” Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Flexibility/Mobility: Hip Capsule Stretch T-Spine Smash Quad Smash Overhead Distraction     Post results and experiences to commentsRead More