Learning from one of the greats, Jason Khalipa! Join us Wednesday, 25 August for a FREE class! 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) Compare...Read More

2013 Throwback! Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10  Muscle-ups   For Time Compare to Friday, 29 March 2019     Post results and experience to commentsRead More

  Conditioning: 20 Burpees 20 Half tacos* 20 Alternating lunges (stationary) 20/16 Calories biked 80 Single-unders   3 rounds for time (20:00 cap) *New version requires right hand to left foot, left hand to right foot.   …rest 5:00 after cap, then… Strength: Find a 2-rep max hang power snatch   For max load  ...Read More

  Conditioning: Pick two of the three, rest 10:00 between Option 1: MPCF Board WOD: Max reps rope climbs (12′) in 2:00   For score   Option 2: MPCF Board WOD: Max unbroken WB shots (20/14)@(10/9′)   For score   Option 3: As many reps as possible in 7 minutes of*: 1 Strict pull-up 1...Read More

Women’s opening round snatch ladder at the 2021 CrossFit Games   Conditioning: Partner WOD 5-minute AMRAP* of (alternating rounds): 10/8 Calories rowed 7 Strict pull-ups …Rest 2-minutes, then… 5-minute AMRAP of (alternating rounds): 10/8 Calories rowed 7 Burpees-over-bar …Rest 2-minutes, then… 5-minute AMRAP of (alternating rounds): 10/8 Calories rowed 7 Front squats (115/73)   For...Read More

  Conditioning: Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (155/103)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score Compare to Saturday, 15 August 2020   *BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power...Read More

Conditioning: 500m Ski erg 30 Burpee box jumps (24/20″) 1000m Row 30 Toes to bar 1500m Bike 30 Handstand Push-ups 800m Run   For time (20:00 cap)   Strength: Jerk 7 @ 25% 1RM 5 @ 40% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 85% 2 @ 90% 1 @ 92.5%...Read More

Monday, 0630 class is canceled this week only. Sorry for any inconvenience.   This WOD is dedicated to Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle...Read More

  Skill: 3 Wall walks 10 Ring rows 2:00 Rest   4 Sets for quality   Conditioning: “Crank up the heat” 400m Run 7 Handstand Push-ups 14 GHD Sit-ups 21 Calories Rowed 42 Double Unders   3 rounds for time (20:00 cap) Compare to Friday, 13 July 2018   Post results and experience to commentsRead More

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.   Strength & Conditioning: 21-15-9 rep rounds of: Front squats* (135/93) Push-ups …then… 15-9-6 rep rounds of: Hang power cleans (135/93) Box jumps (30/24″) …then… 9-6-3 rep rounds of: Thrusters* (135/93) Bar-facing burpees   For...Read More