Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Mobility: Couch Stretch – 1:30/side Banded Bully –...Read More

  Conditioning: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m   For Time   …Rest 3 minutes   Strength: Cluster 3-rep max   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post time, load, and experiences to commentsRead More

  Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row* 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *After...Read More

There will be no 0845 class this Friday. Sorry for an inconvenience.   Conditioning: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time...Read More

Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)  ...Read More

Saturday class will be 2016 CrossFit Games 16.3 MPCF competition. If you are planning on attending, please write your name on the board.   Skill: Pick any three (3) skills on the “Athletic Skills Sheet” to work on   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60...Read More

  Conditioning: WOD 1: 3 rounds for time of: 40 Single Unders 32 Slammers (12/8) 24 Weighted Lunges (stationary w/plate)(45/35) 16 One-arm Kettlebell Swings (35/25) 8 Burpee Pull-ups   …Rest 4 minutes   WOD 2: 1500m Row For Time   Flexibility: Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00...Read More

  Conditioning: 2011 CrossFit Games Open WOD #2 Complete ans many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Hand-release Push-ups 15 Box Jumps (24/20″)   For Score Compare to Friday, 01 April 2011   …Rest 5 minutes…   Strength: Split Jerk 5   reps @ 70% 1RM Clean &...Read More

  Strength & Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat...Read More

Reminder: There is no class Saturday morning class due to Health Zone Kids Triathlon. Sorry for any inconvenience.   Conditioning: Run 5K For Time   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post time and experiences to commentsRead More