Register for the 2020 CrossFit Games Open, Click HERE General Warm-up: Run 200m 4 Samsons 5 Sit-ups 4 Hand-release push-ups 5 Deep squats   3 rounds for quality (increase intensity each round) …then… 250m Ski for time Endurance: Run Sprints 200m rest 2:00 400m rest 2:00 600m rest 2:00 800m rest 2:00 600m rest...Read More

Register for the 2020 CrossFit Games Open, Click HERE   Conditioning: Partner WOD Part 1: With a 12-minute cap: 2ooom Blind row* 20 Synchronized burpees-over-bar 20 Synchronized toes-2-bar …rest 2:00, then… Part 2: With a 6:00 cap: 5-10-15 rep rounds† of: Pull-ups Thrusters (95/65) …rest 2:00, then… Part 3: 5:00 to find 1-RM hang squat...Read 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 Saved by the Barbell, Saturday, 31 August 2019   Conditioning: Athlete may chose which WOD to do first, rest 10 minutes, and then do the other WOD. 2019 Wodapalooza Online Qualifier WOD #4 150 Wall-ball shots (20/14) @ (10/9′) 75 Toes-to-bar   For time   …Rest 10:00, then… Saved by the Barbell 3...Read More

Register for Saved by the Barbell, Saturday, 31 August 2019   Conditioning: “Boone’s request” Perform in 2:00: 15 KB Goblet squats (72/53) Max calories biked …then rest 2:00   5 rounds for total calories biked   Skill: 7 rounds of: 5 Handstand push-up negatives*   For quality *Lower body with a 5 second count. Upon...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

  Conditioning: 30-20-10 rep rounds of: Calories biked Toes-to-rings   For time Time cap – 7:00   …Rest 1 minute from time cap, then… 15-10-5 rep rounds of: Burpees-over-bar Overhead Squats (135/93)   For time Time cap – 5:00   Flexibility: Side split Middle split Skin-the-cat     Post results and experiences to commentsRead 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

  Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 10/8 Calories Biked 8 Gorilla Rows (53/35) 6 GHD Sit-ups 24 Speed Skips   For Score   Strength: Deadlifts 4-4-4-4 @ 80% For quality in maintaining position throughout movement   …Or… Make-up a Lift 1-rep max For max load   Flexibility/Mobility:...Read More

  Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (25/16) @ (10/9′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories Biked 20 Sit-ups …rest 2 minutes, then… Complete as many rounds and reps as possible...Read More