Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2 rounds of: 50 Sledge Swings (10/8) 25 Pull-up 25/20 Calories Biked 20 Alternating Dumbbell Snatches (50/35) 40 Box Overs...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m For quality Conditioning: Complete as many rounds as...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots...Read More
Conditioning: 3-person team WOD* 1200m Sprint 105 Slammers (12/8) @ 2m 90 Calories Rowed 75 Hand-release Push-ups 60 Calories Biked 45 Pull-ups 300 Double Unders For Time *equal work required on all exercises …rest 7:00, then as a team… Strength: 12:00 Cap 5-rep max Deadlift For score (team total) Flexibility/Mobility: ROMWOD ...Read More
Rest Day Competitors Class: 1730-1900 Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When...Read More
Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders For Score …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More
Row Skill: Stroke pyramid: 1,2,3…15…2,1 / 3 light Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back...Read More
