Wednesday is “Bring a Friend”. Bring that friend you have been trying to get started.   Conditioning: Partner WOD “Friends and Family” As a partner group, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles...Read More

Conditioning: 3-person Team* 3 x 150m Sprint 30 Kettlebell Swings (70/53) 33 Burpee Box Overs (24/20″) 30m Weighted Overhead Lunges (115/73) 33 Toes-2-Bar   3 rounds for time *Equal work required   Strength: Deadlifts 4-rep max   For Team Total   Flexibility/Mobility: ROMWOD   Royal Huddleston Burpee Challenge: Day 63     Post time, load,...Read More

Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time (20:00 cap) *Equal work and only one partner working at a time throughout WOD, except WB throws. (A/B/C):...Read More

Conditioning: “Toys” 40 Wall-Ball Shots (25/16) @ (10/9′) For Time   …Rest 2 minutes, then… Perform max reps for 45 seconds, rest 15 seconds between stations of: Calories Rowed D-Ball Cleans (80/50) Farmers Carry (97/62) Burpee Box Jump Overs (24/20″) Calories Biked GHD Sit-ups Zercher Sandbag Squats (70/40) Alternating One-Arm Dumbbell Snatches (50/35)   3...Read More

  Skill: Row 250, all out, rest 3 minutes Now, perform 4 rounds of: Row 250m @ 90% of first row, rest 1 minute   Conditioning: “Biz” 25 Pull-ups 50 Double Unders 75 Sit-ups 100 Walking Lunges 75 Sit-ups 50 Burpees 25 Pull-ups   For Time Compare to Tuesday, 12 April 2016   Flexibility/Mobility: Revolved Seated...Read More

  Conditioning:  3-person Team 16 Wall-Ball Shots (25/16) @ (10/9′) 14 Burpees 12/9 Calories Biked 10 Fat Bar Front Rack Walking Lunges (130/85)   6 rounds for time (22:00 cap) Alternate exercises. Calories are M/F.   …Rest 8 minutes, then… Strength: As a team*, find team total 1-rep max of following complex, 15:00 cap: Clean...Read More

Conditioning: Option 1: MPCF Board WOD “John” 20 Box Jumps (24/20″) 20 Kettlebell Swings (53/35) 20 Knees-2-Elbows Run 400m   5 rounds for time Compare to Wednesday, 21 October 2015   Option 2: 2017 CrossFit Games Open WOD 17.5 9 Thrusters (95/65) 35 Double Unders   10 rounds for time Go to games.crossfit.com for workout...Read More

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym. Open Team Series: Team 1 – 278 points, Team 2 – 270 points...Read More

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday.   Conditioning: 10 Squat Cleans (185/123) …then… 2 rounds of: 50...Read More

Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday.   Conditioning: 2017 CrossFit Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55...Read More