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Thursday, 25 January 2024

24 January 2024 by Leave a Comment

Join us on Friday, 26 January 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 Bike sprint starts*

Rest 2:00

 

8 rounds for total calories

*10-second hard start, holding a tough pace for the remaining time

 

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, Monostructural, Open Gym

Tuesday, 23 January 2024

22 January 2024 by 7 Comments

Join us on Friday, 26 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Strength:

Complex: 1 Power snatch ⇒ 1 Hang power snatch

1 Complex @ 60% of 1-Rm snatch

1 @ 65%

1 @ 70%

1 @ 75%

1 @ 75%

 

For quality

 

Conditioning:

18/14 Calories biked/rowed/skied*

70 Double unders

18/14 Calories biked/rowed/skied*

1:00 Rest

 

5 Rounds for time

(19:00 cap)

*Athlete must row twice, bike twice, and ski once

 

 

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Filed Under: 16-20 min, CFE, Couplet/Triplet, Lifting, Monostructural

Thursday, 18 January 2024

17 January 2024 by Leave a Comment

Join us on Saturday, 20 January 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 Bike sprint starts*

Rest 2:00

 

8 rounds for total calories

*10-second hard start, holding a tough pace for the remaining time

 

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

1730-1900

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, Monostructural, Open Gym

Friday, 12 January 2023

11 January 2024 by 4 Comments

Join us TODAY for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Endurance:

3-person Team WOD*

600 Calories

(Bike, Ski, or Row)*

 

For time

*Equal work required (time or calorie). One person working at a time. The team can use the same machine throughout the entire WOD or switch at any point. The only requirement is all team members have to have a rotation on the chosen machine before switching. Team members must share the same machine.

 

 

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Filed Under: 20+ min, CFE, Monostructural, Team WOD

Thursday, 11 January 2024

10 January 2024 by 1 Comment

Join us this Friday, 12 Jan for a FREE class!

No experience is needed! Everyone welcome!

Register HERE for the 2024 CrossFit Open!

 

Sprint Drills:

Bike 1200m

Slow roll 600m

 

8 rounds for time 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

1730-1900

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, Monostructural, Open Gym

Thursday, 04 January 2024

3 January 2024 by 3 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Sprint Drills:

Bike 1200m

Slow roll 600m

 

8 rounds for time 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

1730-1900

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, 02 January 2024

1 January 2024 by 7 Comments

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Strength:

Front squats

3 @ 65% 1-rm

3 @ 70%

3 @ 75%

3 @ 80%

3 @ 80%

 

For quality

 

Conditioning:

“6-Minute Row Test”

 

For total meters rowed and 500m pace

Compare to Monday, 11 July 2022

 

 

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Filed Under: 6-10 min, CFE, Lifting, Monostructural

Saturday, 30 December 2023

29 December 2023 by 4 Comments

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

4-person Team* WOD

“Last jubilee of 2023!”

Complete as many reps as possible in 5-minutes* of:

Max reps double unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete as many reps as possible in 5-minutes* of:

Crossover single unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete the remaining reps* with:

Single unders

 

For time

*The total of the calories and reps need to equal 2023. Two teammates are working at a time. Athletes can choose their machine, and may switch at any time.

 

 

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Filed Under: 20+ min, AMRAP, Bodyweight, CFE, Monostructural, Partner WOD, Team WOD

Wednesday, 27 December 2023

26 December 2023 by 5 Comments

Join us this Friday, December 29th for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Endurance:

3:00 Max calories bike

3:00 Rest

3:00 Max 25-ft shuttle runs

3:00 Rest

3:00 Max calories row

3:00 Rest

2:00 Max calories bike

2:00 Rest

2:00 Max 25-ft shuttle runs

2:00 Rest

2:00 Max calories row

2:00 Rest

1:00 Max calories bike

1:00 Rest

1:00 Max 25-ft shuttle runs

1:00 Rest

1:00 Max calories row

 

For score*

Compare to Wednesday, 28 December 2022

*Score equals total bike calories + total row calories + total shuttle runs

 

 

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Filed Under: 20+ min, CFE

Thursday, 21 December 2023

20 December 2023 by 1 Comment

Join us this Friday, 22 Dec for a FREE class!

No experience is needed, everyone is invited

No Iron Club this week.

 

Sprint Drills:

Run 400m*

Rest/walk 200m*

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

Canceled for this week only. Sorry for any inconvenience.

 

 

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Filed Under: CFE, Iron Club, Lifting, Monostructural

Wednesday, 20 December 2023

19 December 2023 by 9 Comments

Join us this Saturday, 23 Dec at 0900 for a FREE class!

No experience is needed, everyone is invited!

 

Strength:

Every 2-minutes perform:

Pause Front Squat + 1.25 Front Squat

4 sets performed at 62, 67, 72, 77%

…immediately followed by (maintaining EMOM)…

1 Front squat @ 82%

1 Front squat @ 87%

1 Front squat @ 92%

 

For quality

 

Conditioning:

Complete as many rounds* and reps as possible in 20-minutes of:

Total calories (bike/ski/row)

 

For score

*At minutes 3, 6, 9, 12,15, and 18, stop the AMRAP and perform one round of the following, and then return to calorie AMRAP:

5 Double DB shoulder to overhead (2×70/50)

10 Double DB Deadlifts

50-ft Double DB Farmer Carry

 

 

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Filed Under: 16-20 min, AMRAP, CFE, Couplet/Triplet, EMOM, Lifting, Monostructural, Strength/Speed

Tuesday, 19 December 2023

18 December 2023 by 3 Comments

Join us this Saturday, 23 Dec at 0900 for a FREE class!

No experience is needed, everyone is invited!

 

Endurance:

In a 2-minute window, complete the following:

250m Row

Max shuttle runs in remaining time*

 

…Rest 2-minutes and then…

 

In a 2-minute window, complete the following:

10 Shuttle runs (25-ft down and back)

Max meters rowed in remaining time*

 

…Rest 2-minutes, and repeat..

 

4 Rounds for score

*Each 25-ft on shuttle runs equals 1-rep. Each 25m on row equals 1-rep.

 

 

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Filed Under: 20+ min, CFE, Monostructural

Thursday, 14 December 2023

13 December 2023 by Leave a Comment

Join us this Friday, 15 Dec, for a FREE class at any class time.

No fitness experience is needed and everyone is welcome!

 

Sprint Drills:

Run 400m*

Rest/walk 200m*

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

1730-1900

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, Open Gym

Tuesday, 12 December 2023

11 December 2023 by 8 Comments

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience needed and everyone is welcome!

 

Endurance:

1500m Row*

3:00 Rest

3600m Bike*

3:00 Rest

 

2 Rounds for time and pacing control

*Goal is to increase pace every 500m on row and every 900m on bike

 

 

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Filed Under: 20+ min, CFE, Monostructural
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