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!   Option 1: Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! “Galentine’s WOD” tonight at 5:30pm! All ladies invited!   Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93) 60 Sit-ups 120 Kettlebell Swings...Read More

Come join us at our new location: 6024 S. Sheridan Rd.   Skill Work: 3 Wall walks 10 Ring rows w/ feet elevated Rest 1:00   3 Sets for quality   Conditioning: 30 Box step overs (30/24″) 1 Bar muscle up 25 Box step overs 2 Bar muscle ups 20 Box step overs 3 Bar...Read More

Conditioning: Row 800m 15 Power Cleans (95/65) 15 Abmat Butterfly Sit-up Bike 1200m 20 Shoulder to Overhead (95/65) 20 KN goblet squats (53/35) Row 400m 25 Hand-release Push-ups 25 Box Overs (24/20″) Bike 600m 30 Weighted stationary lunges (45/35) 30 Double Unders   For Time (25:00 cap)   Strength: Find complex 1-rep max Power Snatch ⇒...Read More

  Conditioning: “MLK Day” 63 Cleans (95/63) 64 Wall ball shots (20/14)@(10/9′) 64 Pull-ups 65 Kettlebell swings (53/35) 68 Front squats (95/63)   For time This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated...Read More

Come join us at our new temporary home, 6024 S. Sheridan Rd! This week’s class schedule: Monday – Wednesday are normal (0530,0630,0845,1200,1730) No classes Thursday 0900 class on Friday ONLY Saturday 0900   Conditioning: 600m Assault bike 20 GHD sit-ups 300m Row 30 Fat bar deadlifts (220/150) 1000m Assault bike 50 Plate-facing burpees 500m Row...Read More

Conditioning: MPCF Daily Fitness Challenge 30/24 Calories bike 2:00 Rest 20 Snatches (50% of 1 rep max clean and jerk, rounded to nearest 5# increment) 2:00 Rest 400m Run 2:00 Rest 20 Clean and jerks (50% of 1 rep max clean and jerk, rounded to nearest 5# increment) 2:00 Rest 30/24 Calories row   For...Read More

Skill: 10 Parallette shootthrough with push-up and dip 0:30 Rest 30 Seated single eg lifts over dumbbell (15 w/ right leg then 15 w/ left leg) 1:00 Rest     3 Sets   Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93)...Read More

Skill: 4 Perfect push-ups with a 4 second negative 1:00 Rest 5 Sets   Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53)   Strength: Deadlift 4...Read More

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!   Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups   Fran’s House 15 Thruster (95/63)(80/53) 15 Pull-ups   Nancy’s...Read More