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!   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 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: Partner WOD (equal work) 10 Pull-ups 20 Push-ups 30 Squats 20 Pull-ups 40 Push-ups 60 Squats 30 Pull-ups 60 Push-ups 90 Squats 40 Pull-ups 80 Push-ups 120 Squats   For time (35:00 cap)     Post results...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

Conditioning: 5 Rounds of: 2 Wall walks 3 Power snatches (135/93) 4 Strict handstand push-ups 5 Clean and jerks (135/93)   …then…   4 Rounds of: 15 Hang power cleans (95/63) 10 Box jumps (24/20″)   …then…   3 Rounds of: 25 Overhead squats (45/33) 25′ Handstand walk   For total time (30:00 time cap)...Read More

Join us TODAY for a FREE class! Class times are 0530, 0845, 1200, and 1730. No experience needed!   Conditioning: Partner WOD, equal work required 50 Chest-to-bar pullups 50 Bar-facing burpees 50 Thrusters (95/63) 5:00 Rest   2 Rounds for time (30:00 cap)     Post results and experiences to commentsRead More

Join us this Friday, 05 May 2023 for a FREE class! Class times are 0530, 0845, 1200, and 1730. No experience needed!   Conditioning: 3-Person team WOD 120* Calories rowed 60 Devil presses (2 x 50/35) 120 Calories skied 75 Toes to bar 120 Calories biked 90 Box jumps (24/20″)   For time (37:00 cap)...Read More