Conditioning: In 3-minutes perform: 25 Double-unders 21 Bar over burpees Max rep deadlifts (135/93)   …rest 3 min then… In 3-minutes perform: 25 Double-unders 18 Bar over burpees Max rep deadlifts (185/123)   …rest 3 min then… In 3-minutes perform: 25 Double-unders 15 Bar over burpees Max rep deadlifts (225/153)   …rest 3 min...Read More

  Endurance: Bike 4:00 at 6:00 average pace Rest 2:00 Row 4:00 at 6:00 average pace Rest 2:00 Run 400m for time Rest 2:00   3 rounds for total run time and pace maintenance quality     Post results and experiences to commentsRead More

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: 10:00 Row for max calories …Rest 3:00 then… 10:00 Bike for max calories …Rest 3:00 then… 5:00 Row for max calories …Rest 2:00 then… 5:00 Bike for max calories …Rest 2:00 then… 2:00 Max burpees   For total score     Post results...Read More

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: MPCF Hero Board WOD “Lumberjack 20” 20 Deadlifts (275/185) Run 400m 20 Kettlebell Swings (70/53) Run 400m 20 Overhead Squats (115/75) Run 400m 20 Burpees Run 400m 20 Chest-2-Bar Pull-ups Run 400m 20 Box Jumps (24/20″) Run 400m 20 Dumbbell Squat Cleans (50/35’s)...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Conditioning: As many rounds as possible in 25 minutes of: 200m Run 1 Round of Cindy*   For total score * After every run, add one round of Cindy.  Cindy is 5 pull-ups, 10 push-ups, and 15 squats. I.E.: Run 200, 1 rnd...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Conditioning: Buy-in: 1000m Row For time   …rest 5 minutes, then… 24 Wall-ball shots (20/14) @ (10/9′) 16 Barbell push-ups 8 Overhead squats (135/93)* Rest 1:00 3 rounds for time *no racks, must be taken from the ground   …rest 5 minutes, then…...Read More

Come join us at our new location: 6024 S. Sheridan Rd. Friend Friday is here!! Conditioning: 3-person team WOD, equal work*   9 Rope climbs (12′) 45 Calories ski erg 45 Double dumbbell thrusters (50/35) 60 Calories biked 60 Sit-up slammers (14/12) 75 Calories rowed 150m Kettlebell farmers carry (97/62)   For time and score...Read More

Come join us at our new location: 6024 S. Sheridan Rd. Friend Friday is this week! Start asking your friends!   Endurance: Buy in: Row 12 calories (all out) For time …rest 5:00 then… Every 2 minutes on the minute: Row 12 calories*   12 rounds for time, maintaining pacing goal *Goal is to increase...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE! Friend Friday is this week! Start asking your friends!   Conditioning: Option 1: 2021 CrossFit Games WOD 21.3 and 21.4 15 Front squats (95/65) 30 Toes-to-bars 15 Thrusters (95/65) …Rest 1:00 then… 15 Front squats (95/65) 30 Chest-to-bar...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: “Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 7 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time Compare to Monday, 05 March 2018  ...Read More