Strength & Endurance: Run 200m 1 Complex* (135/93) Row 500m 1 Complex* (145/93) Bike 1800m 1 Complex* (165/113) Ski 1000m 1 Complex* (185/123) Run 600m 1 Complex* (205/133) Row 500m 1 Complex* (215/143) Bike 600m 1 Complex* (225/148)   For time *1 Complex is: Clean ⇒ Hang Clean ⇒ Jerk Each athlete only uses...Read More

Women’s opening round snatch ladder at the 2021 CrossFit Games   Conditioning: Partner WOD 5-minute AMRAP* of (alternating rounds): 10/8 Calories rowed 7 Strict pull-ups …Rest 2-minutes, then… 5-minute AMRAP of (alternating rounds): 10/8 Calories rowed 7 Burpees-over-bar …Rest 2-minutes, then… 5-minute AMRAP of (alternating rounds): 10/8 Calories rowed 7 Front squats (115/73)   For...Read More

0630 and 0845 class is canceled this Friday only. Sorry for any inconvenience. “Bring -a-Friend” Conditioning: Complete as many rounds and reps as possible in 7-minutes of: 4 Burpees 8 Half tacos 16 Single unders   For score   …rest 3:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15/12 Calories...Read More

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week. Option 1: Endurance: Run 1 mile Rest 3:00 Row 1500m Rest 3:00 Bike 2400m Rest 3:00 Ski erg 500m   For time   …or if you missed Friday’s WOD… Option 2: “6-Minute Row Test” Max...Read More

  Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 8 GHD Sit-ups 12 Calories Rowed   …rest 2 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Chest-to-bar pull-ups 12 Calories Biked   …rest 2 minutes, then… Complete as many rounds and reps as...Read More

Endurance Skill: “6-Minute Row Test” Max meters rowed in 6 minutes   For total meters Compare to Tuesday, 16 February 2021   …rest 10:00, then… 5 rounds of: 20 Wall-ball shots (25/16) @ (10/9′) Rest 2:00   For time     Post results and experiences to commentsRead More

  Bring friends to any class this Wednesday for a free WOD!   Conditioning: Row 250m 21 Sumo Deadlift High Pull (115/73) Run 400m 21 Deadlifts (225/153) Row 750m 42 Sit-up Slammers (12/8) @ 2m Run 800m 21 Thrusters (115/73) Row 1500m 21 Kettlebell Swing (72/53)   For Time Use one bar. Adjust load as...Read More

Bring friends to any class this Wednesday for a free WOD!   Skill: 10 Lat activation pulls 10 Arch hollow swings on bar 20 Double unders Rest 2:00   4 sets for quality   Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Monday, 10 August 2020...Read More

  Conditioning: MPCF Board WOD “1-mile run”   For time   Strength: Hang Power Clean 5 @ 25% 1RM 5 @ 35% 4 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality under load  ...Read More

  Endurance: Stage 1: 10/8 Calories Row 0:30 Hollow hold 10/8 Calories Bike 0:30 Hollow hold 10/8 Calories Ski 0:30 Hollow hold 800m Run   Stage 2: 20/16 Calories Row 0:30 Low plank 20/16 Calories Bike 0:30 Low plank 20/16 Calories Ski 0:30 Low plank 600m Run   Stage 3: 30/24 Calories Row 0:30 Hollow...Read More