Conditioning: “Gettin’ Busy” 10 Muscle Ups 20 Kettlebell Swings (55/35) 30 Knees-to-Elbows 40 Push-ups 50 Overhead Weighted Walking Lunges (35/25) 400m Run 30 Box Jumps (24/20″) 20 Chest-to-Bar Pull-ups 10 Overhead Squats (125/83)   For Time Compare to Wednesday, 12 June 2013     Post time and experiences to commentsRead More

The Monday, 0845 class is canceled. Sorry for any inconvenience.    Conditioning: “…the mice will play” Part 1 8 minute time cap Power Clean/Front Squat Ladder (165/113)  Masters (115/73) 1 Power Clean + 1 Front Squat 1 Power Clean + 2 Front Squat 1 Power Clean + 3 Front Squat 1 Power Clean + 4...Read More

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Biked   2 rounds for time Compare to Wednesday, 24 May 2017   Strength: Back Squat 5-5-3-3-2-2-1-1+ Start at...Read More

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: 50 Double Unders 20 Calories Rowed 5 D-Ball Cleans (50/35)   For Time   …rest 5-7:00, then partner up and… 1000m Row 60 Toes-2-Bar 50 Synchronized Alternating Dumbbell Snatch (50/35)   For Time   Flexibility/Mobility: Half Straddle – 1:30/side Middle Straddle –...Read More

  Conditioning: Partner WOD 20 Shoulder Touches 30 Pull-ups 500m Row 80 Sit-ups 130 Double Unders 80 Squats 500m Row 30 Kettlebell Swings (72/53) 20 Burpees   2 rounds for time   Strength: Deadlift 4-rep max   Flexibility/Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side   Royal...Read More

  Conditioning: “So, let’s do a little work” 2000m Row or 1 mile Run For Time   …Rest 3 minutes, then… 200 Speed Skips 30 Alternating Overhead Lunges (45/35) 20 Body Blasters 10 Deadlifts (185/123)* 150 Jump Rope Singles 21 Box Overs (24/20″) 15 Toes-2-Bar 9 Cleans (155/103)* 100 Double Unders 15 Clapping Push-ups 10 Strict Pull-ups 5...Read More

  Skill: Practice 10 minutes on: Pistol Progressions 1, 2, 3, 4   For Quality   Conditioning: “Strictly Speaking” 100 Double Unders 20 Strict Handstand Push-ups 25 V-ups 30 Burpee Box Jumps (24/20″) 30 Calories Rowed 25 meters Overhead Walking Lunges (45/35) 20 Strict Pull-ups 100 Speed Skips   For Time Compare to Tuesday, 07 April 2015  ...Read More

Online Judges Course: Click HERE   Conditioning: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95) 200m Run with Wall-Ball (20/14)*   For Time Compare to...Read More

Congrats to Burris for not only getting first ring muscle-up, but getting two! Online Judges Course: Click HERE   Conditioning: Option 1: 2018 CrossFit Games Open WOD 18.3 100 Double Unders 20 Overhead Squats (115/80) 100 Double Unders 12 Ring Muscle-ups 100 Double Unders 20 Dumbbell Snatches (50/35) 100 Double Unders 12 Bar Muscle-ups  ...Read More

2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Online Judges Course: Click HERE   Conditioning: “Love is in the Air” 4-person Team Buy-in: 400 Double Unders   …rest 1 minutes, then… 40 Overhead Squats (115/75) 60 Ring Dips 80 Kettlebell Swings (97/62) 100 Wall-Ball Shots (25/16) @ (10/9′) 120...Read More