Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the...Read More

Skill: Rogue Cliffhanger Challenge* Max hang from pull-up bar For time *Click this link if you want to register for the challenge and get a t-shirt for the challenge. Conditioning: Every 90-seconds perform the following until failure: 40 Double unders 1 Snatch* For load and score *Start at ~65% 1-RM. Each round add (10/5). Once...Read More

Dedicated to Army Sergeant 1st Class Daniel Crabtree, who was killed in Al Kut, Iraq, on Thursday, June 8th, 2006. “With heavy hearts, we dedicate this workout to Army Sergeant 1st Class Daniel Crabtree. To Daniel’s family and friends, we express our sorrow; to his wife, Kathy, and daughter, Mallory, we tearfully acknowledge your loss...Read More

Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Pull-ups 30 Bar-facing burpees 20 Calories skied 100m D-ball clean throws (100/70) For time Post results and experiences to commentsRead More

Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the...Read More

This memorial workout is dedicated to CrossFit Kids Seminar Staff Flowmaster Kelly Brown who passed away after a courageous five-year battle with ovarian cancer on September 15, 2020. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their CrossFit journey...Read More

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008. Conditioning: MPCF Board WOD “Randy” 75 Power snatches (75/53) For time (8:00 cap) Compare to Wednesday, 04 August 2021 Strength: 10 Front squats at 60% …Rest 3:00, then… Every...Read More

Conditioning: 6 Rope climbs (13’) …straight into… 3 rounds of: 10 Overhead squats (95/63) 10 Calories biked …rest 4:00, then… 30 Overhead squats (95/63) …straight into… 3 rounds of: 2 Rope climbs (13’) 10 Calories biked …rest 4:00, then… 30 Calories biked …straight into… 3 rounds of: 10 Overhead squats (95/63) 2 Rope climbs (13’)...Read More

Conditioning: 2000m Bike 20 Alternating dumbbell snatches (50/35) 20 Pull-ups …rest 2:00, then… 750m Row 15 Dumbbell hang power clean and jerks (2×50/35) 15 Burpees over dumbbells …rest 2:00, then… 600m Run 10 Single-arm dumbbell overhead squats left (50/35) 10 Single-arm dumbbell overhead squats right (50/35) 10 Bar muscle-ups For time (30:00 cap)Read More

Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the...Read More