Strength: On a E2MOM clock, 2 Tempo* Overhead Squats ⇒ 2 Overhead Squats 1 Complex @ 55% 1 Complex @ 65% 1 Complex @ 70% 1 Complex @ 75% 1 Complex @ 80%   For quality *Tempo is 3 seconds down, 2 second pause on bottom   Conditioning: As many reps as possible in 15-minutes...Read More

Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups Then immediately into 4 rounds of: 200m Run 15 Push-ups Finally immediately into 4 rounds of: 200m Run 25 Squats   For time (30:00 cap)   Core Work: 10 V-ups 10 Tuck-ups 0:20 Hollow hold 0:20 Arch hold 1:00 Rest   4 Sets* *Try to go...Read More

Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Conditioning: Partner WOD (equal work) 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   5 Rounds for time (35:00 cap)     Post results and experiences to commentsRead More

Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Conditioning: 2024 CrossFit Games Quarterfinals WOD 4 With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks (135/83) …Rest 1 minute… 10 clean and jerks (185/123) …Rest 1...Read More

Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Conditioning: 2024 CrossFit Games Quarterfinals WOD 3 3 rounds of: 10 Handstand push-ups 20 Toes-to-bar …then without rest… 2 rounds of: 10 Strict handstand push-ups 5 Rope climbs (15′) …then without rest… 1 round of: 10 Chest-to-wall...Read More

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, TODAY the 13th, and Fri the 26th! No fitness experience is needed and everyone is welcome!   Conditioning: As many rounds and reps as possible in 15-minutes, of the following: 15 Calories rowed 10 Double dumbbell thrusters (2...Read More

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, TOMORROW the 13th, and Fri the 26th! No fitness experience is needed and everyone is welcome!   Conditioning: Partner WOD 200m Run (together) 4 Rounds of “Cindy” (alternate rounds) 400m Run (together) 8 Rounds of “Cindy” (alternate rounds)...Read More

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome!   Conditioning: 0:45 Max calories rowed 0:30 Rest/transition 0:45 Max kettlebell swings (53/35) 0:30 Rest/transition 0:45 Max d-ball cleans (100/70) 0:30 Rest/transition...Read More

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome!   Endurance: 1:00 Row sprint for calories 1:00 Low plank hold 1:00 Rest 1:00 Bike sprint for calories 1:00 Hollow hold 1:00...Read More

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome!   Conditioning: MPCF Board WOD “Kelly” Run 400m 30 Box Jumps (24/20″) 30 Wall-Ball Shots (20/14) @ (10/9′)   5 rounds for...Read More