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

Conditioning: Every minute on the minute for 5 minutes perform: 6 Double dumbbell front squats (2x 50/35) 6 Dumbbell facing burpees   …Rest 2:00 then…   Every minute on the minute for 7 minutes perform: 3 Power cleans (135/93) 3 Bar muscle-ups   For completion   Strength: Every 2:00 on the minute perform: 1 Power...Read More

  Conditioning: Partner WOD Complete as many reps* as possible in 3:00 of: 40′ Handstand walk (together) 12 Synchronized toes-to-bar Max rep squat snatches* (115/78) in remaining time 1:00 Rest between rounds   *Complete above AMRAP until partners have completed 50 squat snatches For time (19:00 cap)   Accessory Work: 10 Banded hip thrusts 0:30...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

No 0630 class this Friday. Sorry for any inconvenience.   Conditioning: From 0:00 until 7:00 complete one round of the following: 30/24 Calories rowed 20 Burpee box jump overs (24/20″)* 10 Snatches (135/93)   For time**   …Rest from 7:00 until 17:00, then…   From 17:00 to 23:00 complete two rounds of the following: 20/16...Read More

  Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts...Read More

  Conditioning/Skill: Every minute on the minute for 8 minutes, perform: Odd minutes: 15 GHD Sit-ups Even minutes: 2 Rope climbs   For quality and completion   …rest 4-minutes, then… Complete as many rounds and reps as possible in 8-minutes of: 12/10 Calories biked 10 Wall-ball shots (20/14) @ (10/9′) 8 Power Cleans (95/63) 10...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