Join us today, 24 February for a FREE drop-in at any class time! No experience needed. Don’t forget to sign-up for Saturday’s Open WOD 23.2!   Conditioning: Option 1: As many rounds and reps as possible in 20 minutes of the following: 25/20 Calories rowed 15 Kettlebell goblet squats (53/35) 25/20 Calories skied 15 GHD sit-ups 25/20 Calories biked   For score   Option 2: 2023 CrossFit Games Open WOD 23.2 Strategy and Practice Will be explained and coached at gym   Option 3: 2023 CrossFit Games Open WOD 23.2A Complete as many rounds and reps as possible in 15 minutes of the following: 5 Burpee pull-ups* 10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)   For score *Add 5 burpee pull-ups each round   2023 CrossFit Games Open WOD 23.2B Immediately following 23.2A, athletes will have 5 minutes to establish a 1-rep max thruster (from the floor)...Read more

Join us this Friday, 24 February for a FREE drop in at any class time! No experience needed. Don’t forget to sign-up for Saturday’s Open WOD 23.2!   Open Gym 1200-1330 Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!...Read more

Join us this Friday, 24 February for a FREE drop in at any class time! No experience needed. Don’t forget to sign-up for Saturday’s Open WOD 23.2!   Conditioning: Partner WOD 6 rounds* of: 12 Alternating dumbbell snatches (50/35) 4 Burpee pull-ups   …rest 1:00, then…   4 rounds of: 24 Alternating dumbbell snatches (50/35) 8 Burpee pull-ups   For time   Accessory Work: 6 Double dumbbell straddle seated press 9 Double dumbbell push press 12 Double dumbbell bench press   3 rounds for quality     Post results and experiences to commentsRead more

Join us this Friday, 24 February for a FREE drop in at any class time! No experience needed Don’t forget to sign-up for Saturday’s Open WOD 23.2!   Conditioning: 250m Row 25 Double-unders (must be unbroken for Rx) 25 Single-unders (must be unbroken for Rx)   5 Rounds for time (13:00 cap)   Accessory Work: 10 Back squats @ 45-50% 1-Rm back squat 10 Dumbbell front rack good mornings at moderate weight 10 Double dumbbell box step ups at moderate weight 10 Double dumbbell seated calf raises at moderate weight   3 Rounds for quality     Post results and experiences to commentsRead more

Join us this Friday, 24 February for a FREE drop in at any class time! No experience needed. Registration 2023 CrossFit Games Open HERE 2023 CrossFit Judges Course HERE   Conditioning: Option 1: Partner WOD, equal work required As many rounds and reps as possible in 25-minutes of the following: 100 Calories biked 50 Calories skied 800m Run*   For score Each completed round is 154 points (each 200m is 1 point) *Partners must switch every 200m.   Option 2: 2023 CrossFit Games Open WOD 23.1 As many rounds and reps as possible in 14 minutes of the following: 60 Calories rowed 50 Toes-to-bar 40 Wall ball shots (20/14)@(10/9′) 30 Power cleans (135/95) 20 Ring muscle ups   For score Age group, scaled, and foundations standards will be posted at gym     Post results and experiences to commentsRead more