Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool things about CrossFit, EVERYTHING is modifiable. 🙂 Legends online qualifier REGISTER HERE!   Conditioning: Partner WOD Complete as many rounds and reps* as possible in 30 minutes of: 2 Strict handstand push-ups 4 Strict elevated ring rows 6 Alternating DB ground to...Read More

Legends online qualifier REGISTER HERE!   Endurance: Perform the following for 1 round on each machine (Bike, Row, Ski): 30 sec easy pace, 45 sec easy-moderate pace 30 sec easy, 60 sec moderate 30 sec easy, 75 sec moderate-hard 30 sec easy, 90 sec hard 30 sec easy, 75 sec moderate-hard 30 sec easy, 60...Read More

Legends online qualifier REGISTER HERE!   Conditioning: 10 Deadlifts (305/203) 1-mile/800m/400m/200m run* 50m Farmers carry (97/62)* 50m D-ball carry (100/70)*   4 rounds for time or max reps in 35-minutes *Special instructions: Round 1: 1-mile (16 pts) Round 2: 800m (8 pts) Round 3: 400m (4 pts) Round 4: 200m (2pts) Farmers carry is worth...Read More

Strong work to all the members who participated in the 2022 Fitness Challenge! Here are the winners…. Rx men: Henry Smith Rx Women: Michelle Millstead 55+ Men: John Grace 55+ Women: Vernice Bersche   Legends online qualifier REGISTER HERE!   Conditioning: 25/20 Calories biked 20 D-ball cleans (100/70) 30 Shoulder to overhead (95/63) 40/32 Calories...Read More

Legends online qualifier REGISTER HERE!   Endurance: Partner WOD 150 Calories ski* 150 Calories row* 150 Calories bike*   For time *Accumulate calories on each machine by performing 30 seconds (partner A), 30 seconds (partner B) continuous for 4:00, then rest 1:00. During rest, partner team will rotate to next machine, and repeat process. After...Read More

Legends online qualifier REGISTER HERE!   Conditioning: Buy-in: MPCF Board WOD/Fitness Challenge WOD 500m Row For time   …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time   …rest 4-minutes, then… Sell-out: 1000m Bike   For total time Compare to Wednesday, 06 April 2022     Post results and experiences to...Read More

Legends online qualifier REGISTER HERE!   Conditioning: “Bakin’ our Legs” Partner WOD, equal work required 400m Run 100-ft Double kettlebell front rack walking lunges (2 x 53/35) 4 Rope climbs 40 Calories bike (legs only) 30 Toes-to-bar 20 Handstand push-ups 10 Hang squat cleans (155/103)   3 Rounds for time (45:00 cap)     Post...Read More

Legends online qualifier REGISTER HERE!   Conditioning: Fitness Challenge WOD 21-15-9 rep rounds of: Calories biked Alternating dumbbell snatches (50/35)   …Rest 7:00, then… 18-12-6 rep rounds of: Calories rowed Burpees-over-rower   For total time Compare to Friday, 15 April 2022   Strength: Shoulder Press 4-4-4-4* @ 75%   For quality in maintaining tight core position...Read More

Legends online qualifier REGISTER HERE!   Endurance: 6-minute Bike Test   For total calories Compare to Tuesday, 24 August 2021   Strength: Deficit deadlifts* 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75%   For quality of positions *Standing on 35# plates     Post results and experiences to commentsRead More

Legends online qualifier REGISTER HERE!   Endurance: 1:00 Max calorie bike 2:00 Rest 1:00 Max calorie row 2:00 Rest 1:00 Max calorie ski 2:00 Rest 1:00 Max rep double unders 2:00 Rest   3 rounds for total calories     Post results and experiences to commentsRead More