Skill: Bike Sprints* 30 sec on/60 sec off *All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec. 3 rounds for max calories   Conditioning: Complete as many...Read More

  Conditioning: 3-person team WOD* Row 600m 4 rounds of: 12 Power Cleans (155/103) 12 Toes-2-Bar …then… Bike 1200m 3 rounds of: 18 Shoulder to Overhead (135/93) 18 Alternating Pistols …then… Row 1200m 2 rounds of: 24 Bar-over-Burpees 24 Box Overs (30/24″) …then… Bike 2400m 60 Front Rack Walking Lunges (115/73) 180 Double Unders  ...Read More

  Conditioning: “This is a lot” 2-minutes of: Max Calories Biked   …rest 3:00, then… 15 Wall-Ball Shots (20/14) @ (10/9′) 10 Overhead Lunges (20/14) 25 Wall-Ball Shots 10 Overhead Lunges 15 Wall-Ball Shots 10 Overhead Lunges   …rest 3:00, then… 2 rounds of: 5 Ground-2-Overhead (135/93) 10 Burpees-Over-Bar 10 Dumbbell Goblet Squats (50/35) 50...Read More

Classes today are only at 0530 and 0900   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) @ (12/11′) 7 Chest-2-Bar Pull-ups 8 Alternating...Read More

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.   Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High...Read More

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 02 – normal schedule.   Conditioning: 200m Run 80 Sit-ups Slammers (12/8) @ 2m 300m Row 30 Fat Bar Deadlifts (220/150) 1000m Bike 50 Plate-facing Burpees 500m Row 30 Overhead Squats (115/75) 600m Bike 80 Double Unders 200m...Read More

CrossFit’n Santa! Gym closed Tuesday for Christmas! Monday and Wednesday classes will ONLY be at 0900.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Partner WOD 24-20-16-12-8 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Swings (72/53) Alternating Partner Pistols Calories Rowed   For Time (15:00 cap) *Equal work required   Strength: MPCF Board WOD Max load for 1...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Run 400m 15 Clusters* (75/53) 10 Burpees-over-Bar   5 rounds for time *Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Pick a MPCF Board WOD Which ever you picked 2 weeks ago, do the opposite this week! “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!...Read More