Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 9000m   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double...Read More

  Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row* 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *After...Read More

There will be no 0845 class this Friday. Sorry for an inconvenience.   Conditioning: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time...Read More

Saturday class will be 2016 CrossFit Games 16.3 MPCF competition. If you are planning on attending, please write your name on the board.   Skill: Pick any three (3) skills on the “Athletic Skills Sheet” to work on   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60...Read More

  Conditioning: WOD 1: 3 rounds for time of: 40 Single Unders 32 Slammers (12/8) 24 Weighted Lunges (stationary w/plate)(45/35) 16 One-arm Kettlebell Swings (35/25) 8 Burpee Pull-ups   …Rest 4 minutes   WOD 2: 1500m Row For Time   Flexibility: Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00...Read More

  Strength & Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat...Read More

  Conditioning: CrossFit Games Open WOD 14.3 8 minute AMRAP: 10 Deadlifts (135/95)* 15 Box Jumps (24/20″) 15 Deadlifts (185/135)* 15 Box Jumps 20 Deadlifts (225/155)* 15 Box Jumps 25 Deadlifts (275/185)* 15 Box Jumps 30 Deadlifts (315/205)* 15 Box Jumps 35 Deadlifts (365/225)* 15 Box Jumps   For Score Compare to Saturday, 15 March...Read More

2016 CrossFit Games Open registration is now live at games.crossfit.com! Team Name: Ape Nation Online Judges course is open HERE.   Conditioning: 15 Calorie Row 6 Clean & Jerks (135/95) 5 Snatches (135/95) 4 Thrusters (135/95)   For Time Perform this solo 3 rounds, partner 4 rounds, or 3-person 6 rounds. If done as partner,...Read More

“Like Father, Like Daughter” 2016 CrossFit Games Open registration is now live at games.crossfit.com! Team Name: Ape Nation Online Judges course is open HERE.   Conditioning: “Lighten the Load” 21-18-15-12-9-6-3 Rep rounds of: Thrusters (75/53) Slammers @ 2m (12/8) Pull-ups Run 200m at the end of each round   For Time   Mobility: Couch Stretch...Read More

“Say I Won’t” 2016 CrossFit Games Open registration is now live at games.crossfit.com! Team Name: Ape Nation Online Judges course is open HERE.   Strength WOD: Every minute on the minute for 10 minutes perform: 1 Power Clean, 2 Front Squat (Even)* 5 Burpees (Odd)   For max load *Increase weight each time lifting is...Read More