Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Endurance: 3:00 Row* 1:00 Rest   3 Rounds for quality of pacing *maintain “6 min row test” pace See Tuesday, 16 February 2021 Strength: Shoulder Press 4@65% of 1-rep max 4@70% 3@75% 3@80% 2@85% 2@85% 2@90% 2@90%...Read More

  Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Skill: 5/5 Single leg kettlebell crossover deadlifts 1:00 Rest   4 Sets for quality, increase weight each set as long as proper form is maintained   Endurance: Partner WOD: Run 400m Row 500m Bike 1200m...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! CrossFit Judges course is live! Click HERE!   Endurance: 2:00 Row for calories 2:00 Bike for calories 2:00 Ski Erg for calories 400m Run   4 Rounds for total calories and time     Post results and...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Bring-a-Friend WOD this Friday, March 5th!   Endurance: MPCF Board WOD 1000m Row For time   …Rest 10:00 then… Partner up and perform: 100/90/80 Calories on the rower* 100/90/80 Calories on the ski erg 200 Double-unders  ...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Endurance: Row 1 minute at 6:00 test pace Row 1 minute at slow, recovery pace No additional rest between rounds   7 rounds for quality   Strength: 20 Power clean and jerks (135/93) 15 Power...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! All classes are normal. If you can get to the gym, it will be open! “Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!   Endurance Skill: “6-Minute Row Test” Max meters rowed in...Read More

Ape flashback to February 2012 Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Conditioning: Partner WOD, equal work 2 Min AMCAP bike …2 minute rest, then 2 rounds of… 20 Wallball shots (25/16) @ (10/9) 40 Sit-ups 60ft Walking lunges 80 Speed skips...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Skill: Hollow roll to arch hold (3 each direction) 1:00 Rest 10 Double dumbbell maltese press 1:00 Rest   4 Sets   Endurance: Partner WOD (600/500/400) Calories rowed* For time (30:00 cap)   *M/M pairs...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Conditioning: Buy in: 25/20 calories rowed …Rest 2:00 then… 15-10-5 Rep rounds of: Handstand push-ups GHD sit-ups Overhead squats (75/53)   For time* *Two times should be recorded, time on rower and time on triplet   Strength: Overhead Squats Set 1: 6-4-2 (increasing...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Skill Work: 4 Negative pull-ups w/ 4-sec count down Rest 1:00   5 Sets for quality   Endurance: Partner WOD Bike 300 calories   For time     Post results and experiences to commentsRead More