There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience.   Strength: Deadlift 5-5-5-5 @ 85%   For Quality   Conditioning: “I’m your Huckleberry” 10 Strict/Dead Hanging Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time Compare to Tuesday, 05 November 2013   Mobility: Quad Smash...Read More

Remembering all those who have served or are currently serving. Thank you for all you have given in defense of our freedoms. Happy Veteran’s Day!   Strength: Shoulder Press 1-rep max Compare to Tuesday, 04 August 2015   Conditioning: “No Pain, No Gain” 4 Power Clean (155/103) 8 GHD Sit-ups 12 Burpee Box Overs (24/20″)...Read More

There will me no 0845 class Wednesday, Friday, or next Monday. Competitors Class is also canceled this week. Sorry for any inconvenience.   Conditioning: 600m Run 50 Speed Skips 50 Box Jumps (24/20″) 75 Singles 800m Run 75 Sit-ups 50 Weighted Walking Lunges (45/25) 50 Double Unders 600m Run   For Time   Mobility: Couch...Read More

  Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side...Read More

  Strength: Push Press 5 x 5 @ 75%, 80, 82.5, 85, 87.5%   For Quality   Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Muscle-ups 10 meters Handstand Walk 15 Box Overs (24/20″) 20 Sit-ups …then 30 Burpee sell-out   For Time Compare to Saturday, 08 November 2015   Flexibility: 10 Sit-ups...Read More

  Conditioning: “Are you a Halloweenie?” Perform as many reps as possible at each station for 1 minute, with 15 seconds between each exercise: “Spooky” Sit-up Slammers (12/8) “Horrific” Handstand Push-ups “R.I.P.” Row for Calories “Boo” Burpees “Wicked” Wall-Ball Shots @ (20/14) @ 9′ “Jack O’Lantern” Jumping Pull-ups “Petrified” Pistols “Killer” Kettlebell Swings (70/55) “Skeleton” Squat...Read More

  Conditioning: Partner WOD Partner  “Diane” 21-15-9 rep rounds of: Partner Deadlifts (445/380/315)* Handstand Push-ups   For Time *(males/co-ed/females) Both partners on the bar at the same time and same side of bar. For co-ed, load 200 on the male’s side and 135 on female’s side. For same gender pairs, load the bar evenly.  ...Read More

  Conditioning: Run 600m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees …then… Run 800m …then… 3 rounds of: 8 Power Cleans (135/93) 8 Ring Push-ups 8 Alternating Kettlebell Snatches (53/35) …then… Run 600m   For Time   Mobility: Twisted Monkey – 1:30/side Reclined Spinal Twist – 1:30/side Shoelace Pose – 1:00/leg Pigeon –...Read More

  Strength: Front Squats 5 x 5 @ 75%, 80, 82.5, 85, 87.5% …then 2 x 3 Pause Squats @ 82.5%   For Quality   Conditioning: Exactly 3:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   2 rounds for time  ...Read More

The “Super” ladies of MP sporting their hidden identities at fellow CrossFitter and affiliate owner of Vertical CrossFit, Doug Decker’s 40th birthday celebration!   WOD 1: “Rogue at the Redlands” 3 rounds for time 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   …Rest 4 minutes   WOD 2:...Read More