Join us this Wednesday for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 CrossFit Judges course CLICK HERE   Endurance: 1000m Row* 3:00 Rest   5 Rounds for pacing quality *Each round row the first 750m at 95% of your 6-minute row pace.  For the last 250m each...Read More

Join us for a FREE drop-in day this Friday, 07 January! Accessory: Shoulder Accessory  0:30 Max reps banded external rotation 0:10 Transition   2 Sets each arm   Directly into… 0:30 Max reps banded internal rotation 0:10 Transition   2 Sets each arm   Partner-assisted shoulder smash 0:30/side   Endurance: 2:00 Ski for max cals...Read More

Class time Friday, December 31 is at 0900 only Normal schedule resumes Saturday, January 1, 2022   Endurance: 2 rounds of: 0:30 Max calories assault bike 1:00 Rest 0:30 Max calories row 1:00 Rest 0:30 Max reps* 1:00 Rest *Kettlebell swings (53/35) on round 1, push press (95/63) on round 2   …Rest 4:00 then…...Read More

Christmas Eve classes: 0900 and 1200 only Closed Christmas Day Skill/Accessory: 10 GHD Sit-ups 0:30 Arch hold 1:30 Rest   4 Rounds for quality   Endurance: 3:00 Bike for max calories 1:00 Rest 3:00 Row for max calories 1:00 Rest   3 Rounds for total calories     Post results and experience to commentsRead More

Endurance: Partner WOD 20:00 Row for max meters*   *Partners must switch out on the rower every two minutes While one partner is rowing for max meters the other partner is working on the following to accumulate total reps.  Each round consists of each athlete rowing for 2:00 and performing the exercise listed below for...Read More

Join us this Friday, December 10th at 1800 for our Christmas Party potluck!   Skill: Pull-ups 3 reps every 0:20 for 6 minutes   For quality   Endurance: Partner WOD, equal work required From 0:00 to 5:00… 2400m* Bike Max burpees in remaining time   …Rest 2:00 then…   From 7:00 to 12:00… 2400m* Bike...Read More

  Join us this Saturday at 0900 for a FREE class!  Everyone welcome! Endurance: 300m Run 375m Row 2:00 Rest   4 Rounds for total time (20:00 cap)   Strength: Hang Power Clean 6 reps @ 25% 5 reps @ 40% 4 reps @ 55% 3 reps @ 65% 3 reps @ 70% 2 reps...Read More

Important notice for Thanksgiving week: Classes are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Saturday class is normal time.   Endurance: Partner WOD* 8000m Bike 4000m Row 2000m...Read More

Plan to join us on Wednesday for a free WOD!   Skill: 0:15 Side high plank (L) 0:15 Side low plank (L) 0:15 Side low plank w/ reach dive (L) 0:15 Rest 0:15 Side high plank (R) 0:15 Side low plank (R) 0:15 Side low plank w/ reach dive (R) 0:15 Rest 0:15 V-ups (for...Read More

  Skill: Goblet Cossack squats 3 sets* of 8 reps *Increase load each set   Single leg kettlebell deadlift crossover 2 sets* of 10 reps *increase load on second set if successful on first   Endurance: 5:00 Bike @ 89% of 6-minute bike test* Rest 1:00 5:00 Row @ 89% of 6-minute row test* Rest...Read More