Skill: Weighted Strict Pull-ups* 3-3-3-3-3   For max load These sets need to be unbroken. If performing scaled pull-ups, make each set a little harder by changing progression used.   Conditioning: Run 300m 30 Squats 10 Burpee pull-ups Rest 3:00   3 rounds for time     Post results and experiences to commentsRead More

Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest! Conditioning: Every minute on the minute, perform: Minutes 1,4,7,10: 15 Toes-2-bar* Minutes 2,5,8,11: 10 Power snatches (95/63) Minutes 3,6,9,12: 30 Double unders …rest 5:00, then… Minutes 1,4,7,10: 4 Bar muscle-ups* Minutes 2,5,8,11: 10 Thrusters (95/63) Minutes 3,6,9,12: 30 Double unders...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Conditioning: 2022 CrossFit Games Open WOD 22.1 As many rounds and reps as possible in 15 minutes of the following: 3 Wall-walks 12 Alternating dumbbell snatches (50/35) 15 Box jump overs (24/20″)   For score *For scaling and masters standards click here    ...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us this Wednesday for a FREE WOD at any class time. No CrossFit experience needed!   Skill: Handstand Nose and toe to wall handstand hold 0:30 Hold 0:30 Rest   5 rounds for quality     Conditioning: MPCF Board WOD “Kelly” Run 400m 30...Read More

  2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Skill Work: Row start/transitions   Conditioning: 25/20 Cals rowed 0:30 Max reps bar muscle-ups* 10 Bar facing burpees 1:00 Rest   5 Rounds for time and for max reps (25:00 cap)   *Options: Rx: Bar muscle-ups Intermediate: Chest-to-bar pull-ups Scaled: Chin over bar...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Conditioning: MPCF Board WOD “Elizabeth” 21-15-9 rep rounds of: Cleans (135/93) Ring Dips   For Time Compare to Friday, 20 August 2010   Strength: Overhead Squat 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @ 75%   For quality...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us this Saturday, 12 February, for a FREE WOD at 0900!!   Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 3 minutes of: 25 Double Unders 10 Sit-ups 10 Burpees   …Rest 2 minutes, then… Complete as many rounds and...Read More

Ladies, join us this Saturday evening at 5:30pm for Galentines!   Skill: Ring muscle-up 5 Ring dips into 0:15 ring support hold 0:30 Rest 5 False grip ring rows 0:30 Rest   3 Rounds for quality Conditioning: Every 2 minutes on the minute, for 24 minutes, alternate between the following: 1: 1 Round of “Cindy”*...Read More

2014 Flashback! Ladies, join us this Saturday evening at 5:30pm for Galentines!   Conditioning: CrossFit Games Open WOD 14.4 Complete as many rounds as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall-Ball Shots (20/14) @ (10/9′) 30 Cleans (135/93) 20 Muscle-ups   For score Compare to Saturday, 22 March 2014  ...Read More

Join us this Saturday, 29 January, for a FREE drop-in! No CrossFit experience needed! No 0630 class today (Tuesday) or tomorrow (Wednesday)   Skill/Accessory Work: 10 Rower pike-ups 10 Arch rocks 1:00 Rest   3 Rounds for quality   Endurance: 0:30 Row for max calories 1:30 Rest 0:30 Bike for max calories 1:30 Rest 0:30...Read More