Conditioning: 10-20-30 Back rack* forward lunges (135/93) 30-20-10 Toes to bar For time (12:00 cap) *Bar must be cleaned from floor and placed on back Skill/Accessory: 0:45 Wall-facing handstand hold 0:30 Rest 0:45 Max reps double dumbbell seated shoulder press 2:00 Rest 4 Rounds for quality Post results...Read More
Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck! Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100. Friends and family are welcome to join us for WOD and food! U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th...Read More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Conditioning: 21-15-9 Power snatches (95/63) Calories biked For time (10:00 cap) …Rest 5:00 then… Strength: Every 2:00 on the minute, for 9 sets, complete the following… Clean pull ⇒ Power Clean ⇒ Squat Clean ⇒ Jerk 1...Read More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Skill: 0:30 Wall-facing handstand hold (nose and toes) 0:30 Rest 0:30 Hollow hold 0:30 Rest 5 Sets for quality Conditioning: Partner WOD As many reps as possible in 3:00 of the following: 75 Double-unders (each partner, at the...Read More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Conditioning: MPCF Board WOD “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats For score Post results and experiences to commentsRead More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Conditioning: As many rounds and reps as possible in 7-minutes of the following: 5 Devils press (2x 50/35) 10 Wall-ball shots (20/14)@(10/9′) 15/12 Calories biked For score Strength: Shoulder Press 1-rep max For max load Conditioning...Read More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Conditioning: As many rounds and reps as possible in 20-minutes of the following: 10 Shuttle runs (25′ down and back) 2 Rope climbs (13′) 4 Clean and jerk (185/123) For score Post results and experiences to commentsRead More
Join us TODAY at any class time for FREE! No fitness experience needed! Scaling and progression options will be posted at gym. Conditioning: Partner WOD, equal work required 60 Front squats (135/93) 20 Wall walks 48 Front squats 16 Wall walks 36 Front squats 12 Wall walks 24 Front squat 8 Wall walks 12 Front...Read More
Join us this Friday, 19 May, at any class time for FREE! No fitness experience needed! Conditioning: As many reps as possible in 2:00 of the following: 250m/200m Row Max reps double dumbbell box step overs (2 x 50/35)(24/20″) …Rest 0:30 then… As many reps as possible in 2:00 of the following: 700m/500m...Read More
Join us this Saturday, 13 May 2023 at 0900 for a free trial class! No CrossFit experience needed!! Conditioning: As many reps as possible in 7:00 of the following: 200m Run 10 Strict pull-ups …Rest 3:00 then… As many reps as possible in 7:00 of the following: 200m Run 15 Push-ups ...Read More