Join us this Fri, Oct 14th at any class for a FREE drop in! No experience needed!   Endurance: 50/40 Calories skied 60/50 Calories biked 50/40 Calories rowed   For time   Accessory Work: Turkish Get-up 3 set of 10 (5 each side) Increase load each set*   For loads   *athlete may only increase...Read More

Join us this Fri, Oct 14th at any class for a FREE drop in! No experience needed!   Conditioning: Partner WOD 4 Hang squat snatches (95/63) 8 Chest-to-bar pull-ups   6 Rounds, alternate full rounds   …Rest 2:00 then…   6 Squat snatches (135/93) 12 Handstand push-ups   4 Rounds, equal work   …Rest 2:00...Read More

Coach Sarah and Coach Jimmy at the CrossFit Level 2 Trainer Certification! Join us this Saturday, Oct 8th, at 0900 for a FREE TRIAL class! No fitness experience required!   Conditioning: MPCF Board WOD “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pull-ups   For Time Compare to Friday, 14 February 2020     Post results...Read More

Join us this Saturday, Oct 8th, at 0900 for a FREE TRIAL class! No fitness experience required!   Endurance: Partner WOD, partners alternate full rounds* 21-15-9* Calories ski/row Calories biked   6 Rounds for total time (45:00 cap)   *Female calories are 18-12-6 *Partner 1 will do one full round of 21 calories on each...Read More

Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories assault bike Burpee box jump overs (24/20)   …Rest 1:00 then…   As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories row Toes to bar   …Rest 1:00 then…  ...Read More

  Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public!   Endurance: 200m Run 1:00 Rest 300m Run 1:00 Rest 400m Run 2:00 Rest 600m Run 3:00 Rest   2 Rounds for time (30:00 cap)   Skill: Rope Climb...Read More

Join us TODAY the 24th at 0900 for a FREE class! No experience needed! 0630 class cancelled the following dates: Monday the 26th, and Tuesday the 27th. We apologize for any inconvenience.   Conditioning: 3-Person Team WOD, equal work required 75 Wall ball shots (25/20)@(10/9′) 300-ft Double dumbbell front rack walking lunges (50/35) 75 Wall...Read More

Join us this Saturday the 24th at 0900 for a FREE class! No experience needed!   Endurance: 10/8 Calories rowed 10/8 Calories biked 10/8 Calories skied Rest 2:00   5 rounds for time   Skill: Rope climb technique work     Post results and experiences to commentsRead More

  Conditioning: 20/16 Calories rowed 20 Power cleans (155/103) 20/16 Calories rowed 20 Power snatches (135/93) 20/16 Calories rowed 10 Power cleans (185/123) 20/16 Calories rowed 10 Power snatches (155/103)   For time (25:00 cap)     Post results and experiences to commentsRead More

Join us today, September 16th for a FREE class! No fitness experience needed! Friday night class is canceled this week only. Sorry for any inconvenience.   Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Strict pull-ups 6 Burpees 8 Sit-up slammers (12/8) @...Read More