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
Join us this Saturday, 29 January, for a FREE drop-in! No CrossFit experience needed! Skill/Accessory Work: Perfect push-ups 5 slow and controlled reps 1:00 rest 4 Rounds for quality of body positioning Conditioning: 2015 CrossFit Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65) For time Compare to Saturday,...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Accessory/Skill Work: 10 GHD back extensions with 2x2x2 tempo 10 Hip thrusts 1:00 Rest 3 Rounds for quality Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Skill: 25-ft Handstand walking* Rest 1:00 5 rounds for quality *Progressions will be posted at the gym Conditioning: Rowing “Crazy Train” (Partner version) 800m Row* 20 Thrusters* 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats 20 Power...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Conditioning: “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (53/35) 10 Handstand Push-ups 5 rounds for time Compare to Monday, 02 January 2017 Post results and experiences to commentsRead More
