Conditioning: Partner WOD: 42-30-18 rep rounds of Calories biked Thrusters (95/63) Pull-ups   For time, equal work …rest 5:00 then…   5 Toes-to-bar 10 Alternating dumbbell snatches (50/35)   10 Rounds for time, partners alternate rounds     Post results and experience to commentsRead More

Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: Partner WOD: As many rounds and reps as possible in 12 minutes of the following: 20 Calories biked 30 Grasshoppers 40 Weighted OH walking lunges (45/35) 30 Toes to bar 20 Tire flips (210/155)   For score, equal work required   Strength: Every...Read More

  Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Skill: 5/5 Single leg kettlebell crossover deadlifts 1:00 Rest   4 Sets for quality, increase weight each set as long as proper form is maintained   Endurance: Partner WOD: Run 400m Row 500m Bike 1200m...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Bring-a-Friend WOD this Friday, March 5th!   Endurance: MPCF Board WOD 1000m Row For time   …Rest 10:00 then… Partner up and perform: 100/90/80 Calories on the rower* 100/90/80 Calories on the ski erg 200 Double-unders  ...Read More

New Board WOD boards are finished! You know what that means!! Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Skill: 10 Parallette shoot-throughs w/ push-up and dip 1:00 Rest 15/15 Seated single leg lifts over dumbbell 1:00 Rest   3 Sets   Conditioning: Partner WOD,...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! All classes are normal. If you can get to the gym, it will be open! “Galentine’s WOD” this Saturday the 20th at 5:30pm! All ladies invited!   Skill: 10 Parallette shootthroughs 1:00 Rest 7 Parallette push-ups...Read More

Ape flashback to February 2012 Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Conditioning: Partner WOD, equal work 2 Min AMCAP bike …2 minute rest, then 2 rounds of… 20 Wallball shots (25/16) @ (10/9) 40 Sit-ups 60ft Walking lunges 80 Speed skips...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Skill: Hollow roll to arch hold (3 each direction) 1:00 Rest 10 Double dumbbell maltese press 1:00 Rest   4 Sets   Endurance: Partner WOD (600/500/400) Calories rowed* For time (30:00 cap)   *M/M pairs...Read More

Come join us at our new location: 6024 S. Sheridan Rd. “Bring-a-Friend Friday” Skill Work: 4 Negative push-ups with 4 sec count down Rest 1:00   4 Sets for quality   Conditioning: Partner WOD* 1:00 work at each station, with 0:30 transition: Double dumbbell thrusters (50/35) Calories on rower Wall-ball sit-up throws Calories ski erg...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE!   Skill Work: 4 Negative pull-ups w/ 4-sec count down Rest 1:00   5 Sets for quality   Endurance: Partner WOD Bike 300 calories   For time     Post results and experiences to commentsRead More