Join us this Friday, 09 June, at any class time for FREE! No fitness experience needed! Conditioning: Partner WOD* 400m Ski 20 Wall-walks 30 Hang power cleans (95/63) 1000m Row 40 Toes-to-bar 50 Burpees-over-bar 200 Double unders 60 Kettlebell swings (53/35) 60 Sit-ups 2000m Bike 50m Plate overhead walking lunges (45/35) 40 Pull-ups 1000m...Read More
Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck! Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100. Friends and family are welcome to join us for WOD and food! U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th...Read More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Skill: 0:30 Wall-facing handstand hold (nose and toes) 0:30 Rest 0:30 Hollow hold 0:30 Rest 5 Sets for quality Conditioning: Partner WOD As many reps as possible in 3:00 of the following: 75 Double-unders (each partner, at the...Read More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Conditioning: MPCF Board WOD “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats For score Post results and experiences to commentsRead More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Endurance: 200m Run 250m Ski 600m Bike 250m Row …Rest 2:00 then… 400m Run 500m Ski 1200m Bike 500m Row …Rest 3:00 then… 800m Run 1000m Ski 2400m Bike 1000m Row For time (40:00 cap)...Read More
Join us this Friday, 19 May, at any class time for FREE! No fitness experience needed! Conditioning: As many reps as possible in 2:00 of the following: 250m/200m Row Max reps double dumbbell box step overs (2 x 50/35)(24/20″) …Rest 0:30 then… As many reps as possible in 2:00 of the following: 700m/500m...Read More
Join us this Friday, 19 May, at any class time for FREE! No fitness experience needed! Conditioning: Partner WOD (equal work) 10 Pull-ups 20 Push-ups 30 Squats 20 Pull-ups 40 Push-ups 60 Squats 30 Pull-ups 60 Push-ups 90 Squats 40 Pull-ups 80 Push-ups 120 Squats For time (35:00 cap) Post results...Read More
Join us this Saturday, 13 May 2023 at 0900 for a free trial class! No CrossFit experience needed!! Conditioning: Partner WOD, equal work required 60 Calories biked 20 Strict handstand push-ups 60 Calories rowed 30 Dumbbell snatches (70/50) 60 Calories skied 40 Burpee box jump overs (24/20) 2 Rounds for time (30:00 time...Read More
Join us this Saturday, 13 May 2023 at 0900 for a free trial class! No CrossFit experience needed!! Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 V-ups 10/8 Calories biked For Score Strength: Hang Power Clean 1-Rep...Read More
