Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day! Conditioning: Part 1: 50 Double unders 5 Wall-walks 10 Handstand push-ups 25-ft Handstand walk 2 rounds for time …Rest 5:00, then… Part 2: 8 Clusters (135/93) 16 GHD sit-ups 24 Calories biked 2 rounds for...Read More
Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day! Sprint Work: With a partner, and a 2-minute clock… Row for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Bike for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Ski for calories* ...Read More
Conditioning: “Death by Duo” Every minute on the minute, perform: Box jump overs (30/24″) At 3-2-1-go, perform 2 box jump overs. Add 2 reps every minute, until failure to complete within the minute. For Score …Rest 5:00 and then… Every minute on the minute, perform: Kettlebell swings (72/53) At 3-2-1-go, perform 2 kettlebell...Read More
Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 4 minutes of: 25 Double Unders 10 Unanchored Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many rounds and reps, alternating exercises, in 4 minutes of: 3 Power Cleans to Overhead (75/53) 6 Goblet Squats (53/35) 9/6 Calories Rowed For Score...Read More
Register here for the 2025 Community Cup. Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 10-minutes of: 2 Deadlifts (155/103) 2 Bar-facing burpee For score* *Add 2 reps to each movement every round Strength: Power Clean On a 2:00 clock… 6 @ 35% 5 @ 45%...Read More
Register here for the 2025 Community Cup. Conditioning: CrossFit Community Cup 2025 WOD 2 Complete as many reps as possible in the following intervals: 2 Minutes work (round 1) 1 Minute rest 2 Minutes work (round 2) 1 Minute rest 2 Minutes work (round 3) 1 Minute rest 3 Minutes work (round 4) For...Read More
Register here for the 2025 Community Cup. Conditioning: As many rounds and reps as possible in 8:00 of: 2 Wall-walks 4 Clusters (125/83) 8 Bar-facing burpees For score Strength: Bench Press On a 2:00 clock… 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 5 @...Read More
Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories skied 20 Push-ups …rest 3:00, then… Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories rowed 10 Alternating dumbbell snatches (70/50) For scores (each and total) Skill/Accessory Work: 5/side Kettlebell curtsy...Read More
Ladies, join us this Saturday at 5:30 pm for Galentine’s! Conditioning: MPCF Board WOD 50/40 Calories bike For time …Rest 10:00-15:00 and then… Conditioning (optional): Option 1: As many rounds and reps as possible in 8-minutes of: 8 Power snatches (75/53) 8 Bar-facing burpees For score Option 2: Pick...Read More
