Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed.   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!   *Separately scheduled private lessons are available to teach these lifts...Read more

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005. “Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.” Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed.   Conditioning: MPCF Hero Board WOD “Michael” Run 800m 50 Back Extensions 50 Sit-ups   3 rounds for time     Post results and experiences to commentsRead more

Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed.   Endurance: Partner WOD Complete as many rounds and reps as possible in 20-minutes of: 10/8 Calories biked* 10/8 Calories rowed* 5 Shuttle runs together (25′ down & 25′ back = 1)   For Score (M/M=50/rd, M/F=46/rd, F/F=42/rd) *Partners work simultaneously. After each partner finishes their calories, the switch machines, and then perform calories on the other machine simultaneously while the other partner preforms their calories on the other machine. Once both partners have completed both machines, they perform 5 shuttle runs together. This completes one round.   Skill/Accessory: Every minute on the minute for 4-minutes perform: 15 seconds dead hang directly into 5 strict pull-ups …rest 1-minute, then… Every minute on the minute for 3-minutes perform: 5 strict pull-ups directly into 15 seconds dead hang   For quality     Post results and...Read more

Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed.   Strength: 5 Tempo front squats* (3 seconds down, 3 seconds pause, 1 second up)   5 sets* for quality *55-60-70-70-70% Conditioning: Every 3-minutes on the minute perform: 10 Front squats (135/93)* 25-ft Handstand walk Max rep burpees until the 2:00 mark Rest 1:00   5 rounds for score* *No racks, must clean barbell from ground. Squat clean is allowed for first rep. Score is the total burpees completed.     Post results and experiences to commentsRead more

  Conditioning: 3-Person Team WODs “DT-ish” As many rounds and reps in 6-minutes of the following: Athletes 1 & 2 synchronize the following: 12 Single kettlebell deadlifts (53/35) 9 Russian kettlebell swings 6 Single kettlebell thrusters   Athlete 3: Row for calories   Athletes can switch out in any order they choose. Two athletes are always performing AMRAP.   For scores (Score A is total reps completed, Score B is total meters rowed)   …Rest 5:00 then…   “The same, but different” Athlete 1: 3 rounds of: 15 Wall balls (20/14)@(10/9′) 15 Hang power snatches (95/63) …then… Athlete 2: 21-15-9 Wall balls (20/14)@(10/9′) Hang power snatches (95/63) …then… Athlete 3: 45 Wall balls (20/14)@(10/9′) 45 Hang power snatches (95/63)   For time (15:00 cap)   …Rest 5:00 then…   “Gymnasty” Every minute on the minute, perform the following: 0:50 Max pull-ups 0:50 Max alternating synchronized forward lunges 0:50 Max synchronized...Read more