Important notice for Thanksgiving week: Classes are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Saturday class is normal time. Endurance: Partner WOD* 8000m Bike 4000m Row 2000m...Read More
Skill: 4 push-ups at 32×1 tempo (3 second down, 2 second hold at bottom, and a 1 second up) 5 Sets for quality Conditioning: Partner WOD 7:00 Max calorie rowed …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 3 Pull-ups 6 Push-ups 9 Squats …Rest 2 minutes then… As...Read More
Join us on TODAY for a free WOD! Available class times are: 0530, 0630, 0845, 1200, 1730 Conditioning: Partner WOD 1:00 work/0:15 transition at the following stations* Calories ski erg Alternating dumbbell hang clean & jerk (50/35) Stationary plate overhead alternating lunges (45/35) Rope climbs (12′) Double-unders Abmat butterfly sit-ups 4 rounds*...Read More
Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest 4 sets for quality Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar For score *Partner A completes 25′, then...Read More
Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool thing about CrossFit, EVERYTHING is modifiable. 🙂 Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Chest-2-bar pull-ups 6 Burpees 8 Slammers (12/8) @ 2m 10 Alternating DB ground to...Read More
Conditioning: Partner WOD, equal work required 10 Pull-ups 31 Wall ball shots (20/14)@(10/9) 10 Power snatches (95/63) 31 Kettlebell swings (53/35) 10 Toes to bar 300m Run (together) 4 Rounds for time Post results and experience to commentsRead More
Join us TODAY for a FREE WOD! Available class times are: 053, 0630, 0845, 1200, and 1730 Conditioning: Partner WOD* As many rounds and reps in 15-minutes of: 2 Rope climbs (12′) 40′ Wall-ball walking lunges (25/16) 40 Wall-ball shots (25/16)@(10/9′) 20 Shoulder to overhead (95/63) 200m Run** For score *Equal work required...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: Partner WOD Complete as many reps as possible in 8:00 (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball shots (20/14) @ (10/9′) 20 Burpees Rest 2 min, then… 2 Min AMCAP row Rest 2 min,...Read More
Join us TODAY for a FREE class at 0900! Conditioning: 4-person team Part 1: For time (8:00 cap): 100 Double unders 80 Sit-ups 60 Box jump overs (20″) 40 Plate-facing burpees …rest 3:00, then… Part 2: Team splits into 2 partner groups (PG)*, then… For total score* (7:00 cap): 40-30-20-10 rep rounds of:...Read More
Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower For time (10:00 cap) …Rest 5:00 then… 20 Chest to bar pull-ups 30 Power snatches (95/63) 40 Wall ball shots (25/16)@(10/9′) 150...Read More