Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Endurance: 150/120 calories biked*   For time *At the top of each 2:00, starting at 0:00, perform: 150-ft Sandbag bear hug carry (100/70)     Post results and experiences to commentsRead more

Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Conditioning: “MLK Day” 63 Cleans (95/63) 64 Wall ball shots (20/14)@(10/9′) 64 Pull-ups 65 Kettlebell swings (53/35) 68 Front squats (95/63)   For time (35:00 cap) Compare to Monday, 15 January 2024   This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January. The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights...Read more

Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Conditioning: 2024 CrossFit Games Open WOD 24.1 21 Dumbbell snatches, arm 1 (50/35) 21 Lateral burpees over dumbbell 21 Dumbbell snatches, arm 2 21 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 1 15 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 2 15 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 1 9 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 2 9 Lateral burpees over dumbbell   For time (15:00 cap) Standards and WOD description click HERE   Accessory Work: Bulgarian Split Squats 10/side 2:00 Rest   3 Sets* for quality *May increase weight each set or stay the same weight throughout all sets     Post results and experiences to commentsRead more

Congratulations to “Ape Nation” on their 1st Place Bronze Finish at KO in the OK! Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Endurance: Choose one*: Bike, Row, or Ski, then perform… 30 minutes for calories *Athlete CANNOT choose the same machine they have used previously     Post results and experiences to commentsRead more

Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club* Lift 1: Clean Work Every 0:75 seconds perform: 4 Muscle cleans @ 30% 3 Power cleans @ 40% 2 Squat cleans @ 50% 2 @ 60% 1 @ 65% 1 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90%   For quality   Lift 2: Shoulder Press Every 0:75 seconds perform: 4 @ 30% 3 @ 40% 2 @ 50%* 2 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% 2 @ 80% 2 @ 85% 2 @ 90%   For quality *Starting this set and continuing through the end, do not connect the two...Read more