Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 3 Power snatches (95/63) 3 Bar facing burpees For score …Rest 2:00 then… Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-to-bar 21 Double unders For score …Rest 2:00 then… Complete as many rounds and...Read More
Join us for a FREE drop-in day this Friday, 07 January! Skill Work: Pistol Progressions 10 Reps at proper progressions 1:00 Rest 3 Sets for quality Conditioning: 2021 CrossFit Games Open WOD 21.1 1 Wall walk 10 Double unders 3 Wall walk 30 Double unders 6 Wall walk 60 Double unders 9 Wall...Read More
Join us for a FREE drop-in day this Friday, 07 January! Accessory: Shoulder Accessory 0:30 Max reps banded external rotation 0:10 Transition 2 Sets each arm Directly into… 0:30 Max reps banded internal rotation 0:10 Transition 2 Sets each arm Partner-assisted shoulder smash 0:30/side Endurance: 2:00 Ski for max cals...Read More
Class time Friday, December 31 is at 0900 only Normal schedule resumes Saturday, January 1, 2022 Skill: Ring muscle-up false grip hold false grip pull-ups ring dips elevated feet transitions Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 27 Wall-ball shots (25/16)@(10/9’) 21 Power snatches (75/53) 15 Burpees over...Read More
Christmas Eve classes: 0900 and 1200 only Closed Christmas Day Skill/Accessory: 10 GHD Sit-ups 0:30 Arch hold 1:30 Rest 4 Rounds for quality Endurance: 3:00 Bike for max calories 1:00 Rest 3:00 Row for max calories 1:00 Rest 3 Rounds for total calories Post results and experience to commentsRead More
Join us TODAY for a FREE WOD! Class times: 0530, 0630, 0845, 1200, 1730 Skill: 10 Single leg kettlebell crossovers (5/leg) 0:30 Rest 10 Glute bridges with a 0:20 pause at the last rep 0:30 Rest 4 Rounds for quality Conditioning: 25/20 Calories ski 30 Push-ups 35 Kettlebell swings (53/35) 40 Wall-ball...Read More
Join us for our next FREE drop in day this Friday, December 17th Class times are 0530, 0630, 0845, 1200, 1730 MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93) 3 rounds for time Strength: Overhead squat 8 @ 25% 1RM 6 @ 35% 5 @ 45%...Read More
Join us tonight at 1800 for our Christmas Party potluck! 1730 class cancelled tonight Skill: Bike transition work, exact direction given at gym during class Conditioning: In 3:00 minutes, perform the following: 20 Toes-to-bar 10 Power snatches (125/83) Max calories rowed in remaining time 4 Rounds for total calories, rest 2:00...Read More
Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: Row 1000m 10 GHD back extensions 15 Squat cleans (95/63) 20 Handstand push-ups Bike 500m 25 Pull-ups 30′ Handstand walk 35 Double-unders Ski 250m For time (15:00 cap) Strength: Clean 8@25% 1RM 6@35% 5@45% 4@55% 3@65% 3@75% 2@80% 1%85%...Read More
