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Tuesday, 23 April 2024

22 April 2024 by 2 Comments

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 minute…

10 clean and jerks (225/153)

…Rest 1 minute…

Max-reps clean and jerks in time remaining (245/163)

 

For score

 

Endurance:

400m Run

25/20 Cal ski

25/20 Cal bike

25/20 Cal row

 

2 Rounds for time

(16:00 cap)

 

 

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Filed Under: 11-15 min, 16-20 min, Bodyweight, CFE, CrossFit Games WOD, Lifting, Monostructural

Tuesday, 16 April 2024

15 April 2024 by 8 Comments

This Friday 1730 and Saturday 0900 classes canceled because we are hosting Festivus Games!

Join us for FREE on Friday, April 26th!

No fitness experience is needed and everyone is welcome!

 

Endurance:

10:00 Row for max calories

…Rest 5:00 then…

10:00 Bike for max calories

…Rest 5:00 then…

5:00 Row for max calories

…Rest 3:00 then…

5:00 Bike for max calories

 

For score

 

 

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Filed Under: 20+ min, CFE, Monostructural

Tuesday, 09 April 2024

8 April 2024 by 5 Comments

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 Rest

1:00 Ski sprint for calories

1:00 Handstand hold with back against wall

1:00 Rest

 

4 Rounds for total calories

Compare to Friday, 04 November 2022

 

 

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Filed Under: 20+ min, Bodyweight, CFE

Thursday, 04 April 2024

3 April 2024 by Leave a Comment

Happy Birthday Coach Sarah!!

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!

 

Sprint Drills

Run 400m*

Rest/walk 300m

 

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you were successful last week, decrease your 400m pace by 5 seconds.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

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Filed Under: CFE, Iron Club, Lifting, Open Gym

Thursday, 28 March 2024

27 March 2024 by Leave a Comment

Sign up to compete or volunteer at Festivus HERE!!

 

Sprint Drills

Run 400m*

Rest/walk 300m

 

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Tuesday, 26 March 2024

25 March 2024 by 8 Comments

Sign up to compete or volunteer at Festivus HERE!!

 

Conditioning:

3 rounds of:

6 Strict pull-ups

10 Box jumps (30/24″)

…rest 2:00, then…

2 rounds of:

9 Strict pull-ups

18 Box overs (30/24”)

…rest 2:00, then…

1 round of:

12 Strict pull-ups

24 Box overs (24/20″)

 

For time

 

Endurance:

27-24-21-18

Calories rowed

Rest 1:1 between rounds

 

For time

 

 

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Filed Under: 16-20 min, 20+ min, 6-10 min, Bodyweight, CFE, Couplet/Triplet, Gymnastics WOD, Monostructural

Thursday, 21 March 2024

20 March 2024 by Leave a Comment

Sign up to compete or volunteer at Festivus HERE!!

 

Sprint Drills

Run 400m*

Rest/walk 300m

 

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Thursday, 14 March 2024

13 March 2024 by Leave a Comment

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Sprint Drills

3:00 Bike for calories

Rest 3:00

 

6 rounds for total calories and pace control

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Lifting, Monostructural, Open Gym

Friday, 01 March 2024

29 February 2024 by 5 Comments

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Endurance:

Athlete’s choice…

Option 1:

Run 400m – 800m – 200m – 1200m – 200m – 800m – 400m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 2:

Row 500m – 1000m – 250m – 1500m – 250m – 1000m – 500m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 3:

Bike 1200m – 2400m – 600m – 3600m – 600m – 2400m – 1200m

Rest 3:00 between each

 

For total time

(40:00 cap)

 

Option 4:

2024 CrossFit Games Open WOD 24.1

21 Dumbbell snatches, arm 1 (50/35)

21 Lateral burpees over dumbbell

21 Dumbbell snatches, arm 2

21 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 1

15 Lateral burpees over dumbbell

15 Dumbbell snatches, arm 2

15 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 1

9 Lateral burpees over dumbbell

9 Dumbbell snatches, arm 2

9 Lateral burpees over dumbbell

 

For time

(15:00 cap)

Standards and WOD description click HERE

 

 

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Filed Under: 11-15 min, 6-10 min, Bodyweight, CFE, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Monostructural

Thursday, 29 February 2024

28 February 2024 by Leave a Comment

Throwback Thursday from 2018

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Sprint Drills

1:00 Bike for calories

Rest 3:00

 

10 rounds for total calories

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Thursday, 22 February 2024

21 February 2024 by Leave a Comment

Join us Friday, 23 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Sprint Drills

2:00 Row for calories

Rest 2:00

 

8 rounds for total calories

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Friday, 16 February 2024

15 February 2024 by 4 Comments

Solving the world’s problems post-WOD! 😉

 

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Every 2-minutes on the minute, for 10 rounds (20:00 total) perform:

4 Strict Pull-ups

3 Shoulder Press*

 

For max load

*Each round, increase load

Compare to Monday, 01 April 2019

Endurance:

3-Person Team WOD

15:00 Max calories rowed/biked/skied*

 

For score

*Team must chose to either row, bike, or ski and then stay on the same machine throughout

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, CFE, Couplet/Triplet, EMOM, Lifting

Thursday, 15 February 2024

14 February 2024 by Leave a Comment

ATTENTION ALL LADIES!

Join us Saturday evening, 17 February for GALENTINES!

Join us on Saturday, 17 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

Sprint Drills

1:00 Row for meters

Rest 2:00

 

15 rounds for total meters

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Monday, 05 February 2024

4 February 2024 by 8 Comments

Join us on Friday, 09 February for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Conditioning:

“The Ghost”

1:00 Max calories rowed

1:00 Max burpees

1:00 Max double-unders

1:00 Rest

 

6 Rounds for total score

 

 

Post results and experiences to comments

Filed Under: 20+ min, Bodyweight, CFE, Monostructural
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