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

  Conditioning/Skill: Every minute on the minute for 8 minutes, perform: Odd minutes: 15 GHD Sit-ups Even minutes: 2 Rope climbs   For quality and completion   …rest 4-minutes, then… Complete as many rounds and reps as possible in 8-minutes of: 12/10 Calories biked 10 Wall-ball shots (20/14) @ (10/9′) 8 Power Cleans (95/63) 10...Read More

Join us TODAY for a FREE WOD at 0900! No CrossFit experience needed!   Conditioning: “Sally’s Surprise” AMCAP in 30-minutes* on: Bike, Rower, and/or Ski erg   For score *Whenever you hear the “Flower” song (“Sally Up”), stop AMCAP, and perform one of the following: Squats (45/33), High/Low Planks, Push-ups, and Leg Raises. Upon, completion...Read More

Join us this Saturday at 0900 for a FREE WOD! No experience needed!   Conditioning: From 0:00 to 9:00, perform: 27-21-15-9 Calories biked Overhead squats (95/63)   Rest from 9:00 to 13:00   From 13:00 to 22:00, perform: 27-21-15-9 Calories rowed Dumbbell floor press (2x 50/35)   Rest from 22:00 to 26:00   From 26:00...Read More

Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest!   Option 1: 4 rounds for time: 25/20 Calories ski/bike* 25/20 Calories row Rest 1:1 between rounds*   *Alternate between bike and ski each round. During rest, perform 10 Power Clean & Jerks (135/93)   Option 2: 2022 CrossFit Games...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   Conditioning: 2022 CrossFit Games Open WOD 22.1 As many rounds and reps as possible in 15 minutes of the following: 3 Wall-walks 12 Alternating dumbbell snatches (50/35) 15 Box jump overs (24/20″)   For score *For scaling and masters standards click here    ...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us TODAY for a FREE WOD at any class time. No CrossFit experience needed!     Conditioning: Partner WOD* “Add a little love” 30-minute AMRAP 1 Pull-up 1 Deadlift (135/93) 1 Bar-Over-Burpee 1 Power clean (135/93) 1 Calorie biked or skied   For Score...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us tomorrow (Wednesday) for a FREE WOD at any class time. No CrossFit experience needed!   Conditioning: Complete as many rounds and reps as possible in 10-minutes of: 10 Power snatches (95/63) 10 Burpees-over-bar 10 Thrusters (95/63) 10 Chest-2-bar pull-ups   For score  ...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