Conditioning: Partner WOD Complete as many reps* as possible in 3:00 of: 40′ Handstand walk (together) 12 Synchronized toes-to-bar Max rep squat snatches* (115/78) in remaining time 1:00 Rest between rounds   *Complete above AMRAP until partners have completed 50 squat snatches For time (19:00 cap)   Accessory Work: 10 Banded hip thrusts 0:30...Read More

Join us this Saturday at 0900 for a FREE WOD! No experience needed! Conditioning: 20 Thrusters (95/63) 30/24 Calories Biked 20 Thrusters   For time (7:00 cap)   …rest 10:00, then… As many reps as possible in 8-minutes of: 25’* – 50′ – 75′ – 100’… Double dumbbell front rack walking lunges (50/35) 10/8 –...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

2014 Flashback! Ladies, join us this Saturday evening at 5:30pm for Galentines!   Conditioning: CrossFit Games Open WOD 14.4 Complete as many rounds as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall-Ball Shots (20/14) @ (10/9′) 30 Cleans (135/93) 20 Muscle-ups   For score Compare to Saturday, 22 March 2014  ...Read More

Join us TODAY for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 CrossFit Judges course CLICK HERE   Accessory/Skill: Every minute on the minute, for 7 minutes, perform: 3 Strict pull-ups with 3 x 1 x 3 tempo   For quality   Conditioning: 21-15-9 Rep rounds of: Double...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 this Friday for a FREE WOD!   Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 21 Calories rowed 21 Thrusters (95/63) 21 Butterfly ab-mat sit-ups   For score …rest 2:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15 Calories rowed 15 Thrusters (125/83) 15...Read More

  U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother...Read More

Plan to join us on Wednesday for a free WOD!   Conditioning: 4 rounds of: 21 Calories rowed 15 Toes-2-bar 9 Front squats (125/83)   For time   Strength: Front Squats 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%...Read More