Join us Saturday, December 17th, at 0900 for a FREE trial class! No CrossFit experience needed!   Conditioning: 21/18 Calories rowed 15 Kettlebell swings (53/35) 9 Plate facing burpees 3 Strict handstand push-ups   3 Rounds for time (12:00 cap)   Strength: Bench Press With a repeating 2 minute clock, perform the following rep rounds… 5-4-3-2-2-1-1-1-1-1   For max load (20:00 cap)     Post results and experiences to commentsRead more

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required! Join us this evening at 6pm for our potluck Christmas party!   Conditioning: As many rounds and reps as possible in 30 minutes of the following: 100m Sandbag carry* (70/50) 20 Box jumps (24″/20″) 300m Run 40 Sandbag step back stationary lunges (70/50) 2:00 Rest   For score *If sandbag isn’t available, athlete is first to use a d-ball. If sandbag or d-ball is not available, a dumbbell is permitted as Rx.   Strength: Hang power clean 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 2 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality     Post results and experiences to commentsRead more

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required! Join us this Saturday, December 10, at 6pm for our potluck Christmas party!   Conditioning: Partner WOD* 21-18-15-12-9 rep rounds of… Calories biked* Thrusters (95/63)   For time (30:00 cap) *Partner A performs the round of 21 (calories and thrusters) then tags Partner B, who does the round of 21. This pattern is repeated for the rounds of 18-15-12-9. Female athletes bike 18-15-12-9-6.     Post results and experiences to commentsRead more

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required! Join us this Saturday, December 10, at 6pm for our potluck Christmas party!   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...Read more

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th! Join us for as many classes during the week as you like! No experience required! Join us this Saturday, December 10, at 6pm for our potluck Christmas party!   Conditioning: Partner WOD, equal work required 90 Calories rowed 70 Wall-ball shots (20/14)@(10/9′) 50 Burpees over rower 30 Toes-2-bar …Rest 5-minutes then… 10 Toes-2-bar 20 Burpees over rower 30 Wall-ball shots 40 Calories rowed 30 Wall-ball shots 20 Burpees over rower 10 Toes-2-bar   For time (30:00 cap)     Post results and experiences to commentsRead more