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EMOM
Join us this week, Jan 9th-14th for FREE! Any class! No experience needed! Registration 2023 CrossFit Games Open HERE 2023 CrossFit Judges Course HERE   Conditioning: Partner WOD As many rounds and reps as possible in 5-minutes of… 12 Synchronized deadlifts (95/63) 9 Synchronized hang power cleans 6 Synchronized shoulder-to-overhead   For score   …Rest...
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.Join us this Friday, December 23rd for a FREE trial day! No fitness experience needed. We can modify everything! Gym closed Monday, December 26th. Merry Christmas!   Conditioning: Partner WOD* 1:00 Max d-ball cleans (100/70) 1:oo Rest 1:00 Max kettlebell deadlifts (72/53) 1:oo Rest 1:00 Max ski for calories 1:oo Rest   2 Rounds for...
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FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required! Join us this Saturday, December 10, at 6pm for our potluck Christmas party!   Conditioning: Every 2:30 minutes, complete the following: 12 Shuttle runs 14 GHD Sit-ups   6 Rounds...
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FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required, we can modify everything!   Conditioning: Every 5 minutes on the minute, complete the following: 12/10 Calories bike 8 Bar-over-burpees 4 Power cleans (205/143)   7 Rounds for total combined...
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FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required, we can modify everything!   Conditioning: Every 4 minutes perform 1 set of: 20/16 Calorie row 20 Wall-ball shots (20/14) 50-ft Double dumbbell overhead walking lunges (2×50/35) Rest remaining time...
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No 1730 class this Friday. Sorry for any inconvenience. No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games! Come on out and support all the athletes!   Conditioning: Festivus Games Fall 2022 WOD 4 “Quad Killa” With a partner, perform max calories on the Assault bike in 4:00   …rest 5:00, then…...
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Legends online qualifier REGISTER HERE!   Strength: 2022 Legends Masters Competition Online Qualifier WOD 22.6 Snatch Ladder 1 Snatch EMOM until failure* Rx starts at (155/103) Scaled starts at (75/53) *Male athletes add 10# every minute, female athletes add 5# every minute. Athletes may have assistance in changing weight **Specific age group starting loads will...
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FREE day this week, Friday, 19 August!! Legends online qualifier REGISTER HERE!   Skill: Push-ups Every minute on the minute perform the specified* number of push-ups, adding one push-up each minute until failure *Beginners start at 1, Intermediate starts at 5, Advance starts at 10   For quality   Conditioning: Partner WOD 1000m Row For...
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  Conditioning: 40 seconds of work, 20 seconds of rest: Ski for calories Max reps GHD sit-ups Max reps alternating dumbbell clean & jerk (50/35) Bike for calories Max reps pull-ups Max reps wall-ball shots (20/14) @ (10/9′) Rest 2:20 between rounds   4 rounds for score   Skill: 10 L-sit double dumbbell strict press...
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  Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but...
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