Get your MP spring/summer apparel HERE !   Conditioning: 15/12 Calories biked 10 Handstand push-ups 50 Double unders 5 Strict handstand push-ups 15/12 Calories biked Rest 1:00   4 rounds for time (23:00 minute cap)   Strength: Hang Power Clean 5 cyclic reps at: 35-45-55-65-70-75%   For quality     Post results and experiences to...Read More

Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start Monday, 11 April!!   Conditioning: 400m Run 20 Toes to bar 10 Handstand push-ups 5 Deadlifts (315/205) 500m Row   3 Round for time (30:00 cap)     Post results and experience to commentsRead More

Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start Monday, 11 April!!   Conditioning: Partner WOD Complete as many reps as possible in 6:00 (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball shots (20/14) @ (10/9′) 20 Burpees   …Rest 1 min, then… 2 Min AMCAP row   …Rest 1 min,...Read More

Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start Monday, 11 April!!   Conditioning: Buy-in: 500m Row For time   …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time   …rest 4-minutes, then… Sell-out: 1000m Bike For time     Strength: Pause Front Squats 4 @ 45%...Read More

Join us this Wednesday for a FREE WOD at any class times! No CrossFit experience needed!   Conditioning: Partner WOD, equal work required 500m Row 32 Single arm dumbbell thrusters (50/35) 18 Burpees over rower   For time (5:00 cap)   …Rest 3:00 then…   20 Chest to bar pull-ups 30 Power snatches (95/63) 40...Read More

Join us this Saturday at 0900 for a FREE WOD! No experience needed! Conditioning: 20 Thrusters (95/63) 30/24 Calories Biked 20 Thrusters   For time (7:00 cap)   …rest 10:00, then… As many reps as possible in 8-minutes of: 25’* – 50′ – 75′ – 100’… Double dumbbell front rack walking lunges (50/35) 10/8 –...Read More

    Conditioning: 48 Double-unders 12 Thrusters (95/63) 6 Bar-facing burpees Rest 2:00   4 rounds total work time* *try to maintain similar pace on each round   Core Work: 20 Half-tacos 10 Crossed-arm sit-ups 5 Rower pike-ups Rest 2:00   3 Rounds for quality     Post results and experiences to commentsRead More

Ladies, join us tonight at 5:30pm for our 2nd Annual Galentine’s!   Conditioning: “Galentine’s 2022″ 0:45 work, 0:45 transition at the following stations: Wall-ball shots (20/14)@(10/9′) Sledge swings (10/8) Toes to bar Box jumps (24/20”) Rope climbs Plate-facing burpees Kettlebell swings (53/35) Alternating stationary lunges Low plank isometric hold Alternating dumbbell ground to overhead (50/35)...Read More

Ladies, join us this Saturday evening at 5:30pm for Galentines!   Skill: Ring muscle-up 5 Ring dips into 0:15 ring support hold 0:30 Rest 5 False grip ring rows 0:30 Rest   3 Rounds for quality Conditioning: Every 2 minutes on the minute, for 24 minutes, alternate between the following: 1: 1 Round of “Cindy”*...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Accessory/Skill Work: 10 GHD back extensions with 2x2x2 tempo 10 Hip thrusts 1:00 Rest   3 Rounds for quality   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball...Read More