Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM For Quality Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute. For Score Mobility: Couch Stretch – 1:30/side Banded Bully –...Read More
Conditioning: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m For Time …Rest 3 minutes Strength: Cluster 3-rep max Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side Post time, load, and experiences to commentsRead More
Class will start at 0830. First heat is set for 0900. If you did not sign up, show up anyway, and you will be added to one of the last heats. 2016 CrossFit Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots...Read More
There is no 0845 class on Friday. Sorry for the inconvenience. Conditioning: 800m row 80 Double Unders 800m Run 3 rounds for time Mobility: Couch Stretch – 1:30/leg Banded Overhead Distracton – 1:30/leg Hip Capsule Stretch – 1:30/side Lateral Opener – 1:30/side Post time and experiences to commentsRead More
There will be no 0845 class this Friday. Sorry for an inconvenience. Conditioning: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95) For Time...Read More
Speedy at the top of her first bar muscle-up! Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups** *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35) ...Read More
Class starts at 0830 on Saturday. First heat starts at 0900. If you don’t know your heat time, contact Coach Jimmy. 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups** *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx:...Read More
Saturday class will be 2016 CrossFit Games 16.3 MPCF competition. If you are planning on attending, please write your name on the board. Skill: Pick any three (3) skills on the “Athletic Skills Sheet” to work on Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60...Read More
Conditioning: 2011 CrossFit Games Open WOD #2 Complete ans many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Hand-release Push-ups 15 Box Jumps (24/20″) For Score Compare to Friday, 01 April 2011 …Rest 5 minutes… Strength: Split Jerk 5 reps @ 70% 1RM Clean &...Read More
