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Friday, 03 February 2023

2 February 2023 by 8 Comments

Throwback pic of Coach Jimmy performing 14.4

Join us this TODAY, 3 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

CrossFit 2014 Open Workout 14.4

As many rounds and reps as possible in 14 minutes of:

60 Calories rowed

50 Toes to bar

40 Wall ball shots (20/14)@(10′)

30 Power cleans (135/93)

20 Ring muscle ups

 

For score

Compare to Saturday, 22 March 2014

 

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Filed Under: 11-15 min, AMRAP, CrossFit Games WOD, Gymnastics WOD, Lifting, Monostructural

Wednesday, 01 February 2023

31 January 2023 by 10 Comments

Join us this Friday, 3 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Strength and Conditioning:

Part 1:

50 Double unders

15 Front squats (155/103)*

100 Double unders

15 Front squats*

50 Double unders

 

For time

(8:00 cap)

*Perform a squat clean each time athlete picks up bar

 

…rest 7-minutes, then…

 

Part 2:

75 Burpee box jump overs (24/20″)*

 

For time

(15:00 cap)

* Every 2 minutes, perform 3 squat cleans (135/93)

Start WOD with squat cleans

 

 

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Filed Under: 11-15 min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Strength/Speed

Monday, 30 January 2023

29 January 2023 by 7 Comments

Join us this Friday, 3 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Skill:

MPCF Board WOD

50 Pull-ups

 

For time

 

Conditioning:

3 sets of:

8-6-4 Devil Presses (2×50/35)*

Rest 2:00 between sets

 

For time

(20:00 cap)

*After each round of Devil Presses, perform 40 double unders

WOD flows as follows:

8 DP, 40 du, 6 DP, 40 du, 4 DP, 40 du, rest 2:00…now repeat this two more times

 

 

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Filed Under: 0-5 min, 11-20 min, AMRAP, Board WOD, Bodyweight, Couplet/Triplet, Monostructural, Skill

Saturday, 28 January 2023

27 January 2023 by 12 Comments

Join us this TODAY for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD

12 Shuttle runs (25′)*

24 Toes-2-bar

36 Handstand push-ups

48 Calories rowed/ski*

36 Box jumps (20″)

24 Clean & jerk (135/93)

12 Power snatch (135/93)

 

2 Rounds for time

*25′ equals 1. Teams will alternate between the row and ski each round (rd 1 row, rd 2 ski)

 

 

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Filed Under: 16-20 min, AMRAP, Bodyweight, Gymnastics WOD, Lifting, Monostructural, Partner WOD

Friday, 27 January 2023

26 January 2023 by 12 Comments

Join us this Saturday, Jan 28th for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance

120/100 Calories biked*

 

For time

(20:00 cap)

*Every minute on the minute, perform 5 burpees over bar

 

Skill

Every minute on the minute, for 10 minutes, perform:

2 Rope climbs (13′)

 

For quality and footwork practice

 

 

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Filed Under: 11-20 min, Bodyweight, CFE, Couplet/Triplet, EMOM, Monostructural, Skill

Wednesday, 25 January 2023

24 January 2023 by 10 Comments

Join us this Saturday, Jan 28th for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

20/16 Calories rowed

20 Power snatches (135/93)

20/16 Calories rowed

20 Power cleans (155/103)

20/16 Calories rowed

10 Power snatches (155/103)

20/16 Calories rowed

10 Power cleans (185/123)

 

For time

(20:00 cap)

Similar to Saturday, 17 September 2022

 

 

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Filed Under: 20+ min, Couplet/Triplet, Lifting, Monostructural, Strength/Speed

Tuesday, 17 January 2023

16 January 2023 by 12 Comments

Join us this Friday, Feb 20th for a FREE drop in at any class!

No experience needed.

Friday at 6:45pm: lower back health seminar from Vitality Therapy

 

Endurance:

10/8 Calories skied

10/8 Calories biked

10/8 Calories rowed

2:00 Rest

 

8 Rounds for total time

 

 

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Filed Under: 20+ min, CFE, Monostructural

Saturday, 14 January 2023

13 January 2023 by 3 Comments

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD

3:00 Sled drag for tonnage*

1:00 Rest

3:00 Bike for calories

1:00 Rest

3:00 Dumbbell snatches (50/35)

1:00 Rest

3:00 Row for calories

1:00 Rest

3:00 D-Ball cleans (100/70)

1:00 Rest

3:00 Ski for calories

1:00 Rest

 

2 rounds for score

*Each athlete chooses weight on sled. Partners do not have to use same weight. Score for tonnage is total weight on sled x by distance pulled in 5-ft sections.

 

 

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Filed Under: 20+ min, AMRAP, Hybrid, Monostructural, Partner WOD, Strength/Speed

Wednesday, 11 January 2023

10 January 2023 by 23 Comments

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Strength:

Shoulder Press

Build to a heavy single in 10-minutes

 

For load

 

Conditioning:

400m Run

10 Strict handstand push-ups

1:00 Rest

 

4 Rounds for time

(18:00 cap)

 

 

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Filed Under: 20+ min, 6-10 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Monday, 09 January 2023

8 January 2023 by 13 Comments

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

6:00 Minute Bike Test

 

For score

Compare to Wednesday, 27 July 2022

 

…Rest 10:00, partner up*, then…

 

30 Calories rowed

20 Calories skied

1:00 Rest

 

3 Rounds for time

*Equal work required

 

 

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Filed Under: 11-15 min, 6-10 min, CFE, Couplet/Triplet, Monostructural, Partner WOD

Friday, 06 January 2023

5 January 2023 by 12 Comments

Join us this Friday, 06 January for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

In a 2:00 work, 1:00 rest pattern, complete the following in any order and partition as desired:

125/100 Calories biked

125/100 Calories skied

125/100 Calories rowed

 

For total time

(40:00 cap)

 

 

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Filed Under: 20+ min, CFE, Monostructural

Monday, 02 January 2023

1 January 2023 by 14 Comments

Happy New Year!!

Class TODAY is at 0900 ONLY.

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (11/10’)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Friday, 31 December 2021

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural

Saturday, 31 December 2022

30 December 2022 by 7 Comments

Join us TODAY for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 2nd is at 0900 ONLY. Happy New Year!

 

Conditioning:

“2023”

Partner WOD*

10 rounds of:

20 Calories row

23 Calories bike

 

For time

*Both partners can work simultaneously. However, each round must be completed before either partner moves on to next round. Calories can be broken up amongst the partners, and within the round as desired.

 

Skill:

20-15-10-5 rep rounds of:

Toes-2-bar

Strict handstand push-up

 

For time

(15:00 cap)

 

 

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Filed Under: 11-15 min, 20+ min, Bodyweight, CFE, Couplet/Triplet, Gymnastics WOD, Monostructural, Partner WOD, Skill

Friday, 30 December 2022

29 December 2022 by 10 Comments

Join us this Saturday, December 31st for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 2nd is at 0900 ONLY. Happy New Year!

 

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

1 Squat snatch (135/93)

3 Clean and jerks (135/93)

30 Double unders

 

For score

 

Core:

50-ft Axle bar front rack walking lunges (130/90)

20 GHD sit-ups

50-ft Axle bar front rack walking lunges

…rest 1:30, then…

20 GHD sit-ups

50-ft Axle bar front rack walking lunges

20 GHD sit-ups

…rest 1:30, then…

50-ft Axle bar front rack walking lunges (130/90)

20 GHD sit-ups

50-ft Axle bar front rack walking lunges

 

For time

(15:00 cap)

 

 

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Filed Under: 11-15 min, 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Lifting, Monostructural, Strength/Speed
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