2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63)   For Score (run is 1 rep per 50m)   Strength: Snatch 1-rep...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us tomorrow, 12 February, for a FREE WOD at 0900!!   Skill: Pistols 0:30 hold on bottom of pistol-left 0:30 hold on bottom of pistol-right 20 Alternating pistols, pole assisted   For quality   Conditioning: As many reps as possible in 4 minutes of:...Read More

Thank you to all the ladies who attended our 2nd Annual Galentine’s! 2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us this Saturday, 12 February, for a FREE WOD at 0900!! Conditioning: Complete as many rounds and reps as possible in 14 minutes of: 200m Row 2 Strict Handstand Push-ups 4 Strict...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us this Saturday, 12 February, for a FREE WOD at 0900!!   Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 3 minutes of: 25 Double Unders 10 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and...Read More

2014 Flashback! Ladies, join us this Saturday evening at 5:30pm for Galentines!   Conditioning: CrossFit Games Open WOD 14.4 Complete as many rounds as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall-Ball Shots (20/14) @ (10/9′) 30 Cleans (135/93) 20 Muscle-ups   For score Compare to Saturday, 22 March 2014  ...Read More

“Lifting is my favorite” Ladies, join us this Saturday evening at 5:30pm for Galentines!   Conditioning: MPCF Board WOD “Isabel” 30 Snatch (135/93)*   For Time (10:00 cap) *Masters 55+ Rx weight: (115/73) Compare to Wednesday, 10 May 2017   Strength: Deadlift 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65%...Read More

Join us tomorrow, 29 January, for a FREE drop-in! No CrossFit experience needed!   Conditioning: Partner WOD, equal work required As many rounds and reps in 15 minutes of: 50 Double-unders 40 Calories biked 30 Sit-up slammers (12/8)@(2m) 20 Chest-to-bar pull-ups 10 Squat snatches (115/73)   For score   Strength: Snatch 9 reps @ 35%...Read More

Join us this Saturday, 29 January, for a FREE drop-in! No CrossFit experience needed! No 0630 class today (Wednesday)   Conditioning: MPCF Board WOD “Diane” 21-15-9 rep rounds of: Deadlifts (225/153) Handstand Push-ups   For Time   Strength: Front Squats 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @...Read More

Join us this Saturday, 29 January, for a FREE drop-in! No CrossFit experience needed! Skill/Accessory Work: Perfect push-ups 5 slow and controlled reps 1:00 rest   4 Rounds for quality of body positioning   Conditioning: 2015 CrossFit Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)   For time Compare to Saturday,...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Conditioning: 2017 CrossFit Games Open WOD 17.2 Complete as many rounds and reps as possible in 12-minutes of: 2 rounds of: 50′ Weighted Walking Lunges 16 Toes-2-Bar 8 Double dumbbell Power Cleans (50/35) …then… 2 rounds of: 50′ Weighted Walking Lunges 16 Bar Muscle-ups...Read More