Join us this Saturday, 01 April, at 0900 for a FREE class! No fitness experience needed.   Conditioning: 2 Bar muscle-ups 4 Burpees 6 Kettlebell swings (70/53) 8 Wall ball shots (20/14)@(10/9′)   7 Rounds for time (14:00 cap)   Strength/Accessory Work: 5 Strict pull-ups 10 Ring rows 10 Double dumbbell hammer curls 1:30 Rest   3 Sets for quality     Post results and experiences to commentsRead more

  Conditioning: Partner WOD* As many rounds and reps as possible in 35-minutes of the following: 3 Weighted strict pull-ups (35/25) 5 Calories skied 7 Deficit plate push-ups (2″ deficit)* 9 Calories biked 11 Front squats (115/78)   For score *Partners alternate exercises throughout rounds. Must tag between exercises. Each hand will be on a 2″ plate, and so will the feet. ONLY the chest is allowed to touch the ground each rep.     Post results and experiences to commentsRead more

Join us TODAY, March 24th, for a FREE drop-in!  No fitness experience required!   Conditioning: Partner WOD* 10 Box Jumps (30/24″) 10 Deadlifts (185/123) 10 Shuttle runs 25-ft (down and back = 1) Rest 1:00   10 rounds for time (30:00 cap) *Equal work on all exercises.     Post results and experiences to commentsRead more

Join us this Friday, March 24th, for a FREE drop-in!  No fitness experience required! 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 if knowledge and/or...Read more

Join us this Friday, March 24th, for a FREE drop-in!  No fitness experience required!   Conditioning: Complete as many reps in 3-minutes of: 1-3-5-7-9….rep rounds of: Power cleans (115/78) Front squats Lateral burpees over bar   …rest 2-minutes, then…   Complete as many reps in 4-minutes of: 1-2-3-4-5….rep rounds of: Power cleans (135/93) Front squats Lateral burpees over bar   …rest 1-minute, then…   Complete as many reps in 5-minutes of: 1-1-2-2-3-3-4-4-5-5….rep rounds of: Power cleans (155/103) Front squats Lateral burpees over bar   For scores* *Score for each section (3 scores) and a total score     Post results and experiences to comments WOD courtesy of CrossFit MayhemRead more