Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start Monday, 11 April!! Conditioning: Buy-in: 500m Row For time …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time …rest 4-minutes, then… Sell-out: 1000m Bike For time Strength: Pause Front Squats 4 @ 45%...Read More
Join us TODAY for a FREE WOD at any class time! No CrossFit experience needed! Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″)* For Time *No...Read More
Join us this Saturday at 0900 for a FREE WOD! No experience needed! Endurance: Every minute on the minute for 20 minutes, complete the following: Minute 1: 15/12 Calories ski Minute 2: 15/12 Calories bike Minute 3: 15/12 Calories row Minute 4: Rest For quality and pacing Strength: Hang Power Snatch 4 @...Read More
Conditioning: Every minute on the minute for 20 minutes: 1- 50-ft Sandbag drag (125/85) 2- 4 Bar muscle-ups 3- 5 Power cleans (155/103) 4- 15/12 Cal ski 5- Rest Strength: Front Squat 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @ 75% For quality of position ...Read 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 Skill Work: Row start/transitions Conditioning: 25/20 Cals rowed 0:30 Max reps bar muscle-ups* 10 Bar facing burpees 1:00 Rest 5 Rounds for time and for max reps (25:00 cap) *Options: Rx: Bar muscle-ups Intermediate: Chest-to-bar pull-ups Scaled: Chin over bar...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Skill: Pull-up work 4 Weighted strict pull-ups (athlete choses a tough weight, but a weight they can go unbroken for all 4 reps) 0:30 Rest 8 Strict pull-ups (unweighted) 0:30 Rest 16 Ring rows 2:00 Rest 3 Rounds for quality Conditioning:...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us tomorrow, 12 February, for a FREE WOD at 0900!! Skill: Pistols 0:30 hold on bottom of pistol-left 0:30 hold on bottom of pistol-right 20 Alternating pistols, pole assisted For quality Conditioning: As many reps as possible in 4 minutes of:...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Endurance: In 2:00 perform… 15/12 Cal bike Max rep alternating dumbbell snatches (50/35) in remaining time Rest 90 seconds In 2:00 perform… 15/12 Cal row Max rep burpees-over-rower in remaining time Rest 90 seconds In 2:00 perform… 15/12 Cal ski Max rep high-lows* in...Read More
