No 0630 class today Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Conditioning: 2022 Fitness Challenge WOD 10 Abmat butterfly sit-ups 15 Kettlebell goblet squats (53/35) 25/20 Calories rowed 20 Single unders   5 rounds for time (15:00 cap)   Strength: Back Squat 6-6-4-4-2-2   For max load at each rep range* *By second 6, athlete should choose a load they can get 6 reps but not 8. Then by the second 4, athlete should find a load they can get 4 reps but not 6. Then by the second 2, athlete should find a load they can get 2 reps but not 3.     Post results and experiences to commentsRead more

Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club Canceled this week only. We apologize for any inconvenience.Read more

  Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: Every 2:00 on the minute, for 10-minutes, complete the following: 5 Calories bike/ski erg 4 Bar facing burpees 3 Hang power snatches (115/73) Max reps double-unders in remaining time   …Rest 2:00 then…   Every 2:00 on the minute, for 10-minutes, complete the following: 3 Hang power snatches (115/73) 4 Bar facing burpees 5 Calories rowed Max reps box jump overs in remaining time (24/20″)   For score of max reps     Post...Read more

“Jimmy’s Angels”   Endurance: Run 400m Row 500m Bike 1200m …rest 2:00… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 2:00 Run 600m Row 750m Bike 1800m …rest 2:00… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 2:00 Run 400m Row 500m Bike 1200m   For time (40:00 cap)     Post results and experiences to commentsRead more

Conditioning: 9 Deadlifts @ 60% of 1-RM* 3 Box jumps (30/24″) …rest 90 seconds, then… 7 Deadlifts @ 70% 3 Box jumps (30/24″) …rest 90 seconds, then… 5 Deadlifts @ 80% 3 Box jumps (30/24″) …rest 90 seconds, then… 3 Deadlifts @ 90% 3 Box jumps (30/24″) …rest 90 seconds, then… 1 Deadlifts @ 95% 3 Box jumps (30/24″)   For time and quality *Athlete must change load during the rest period. Scale percentages as needed. Skill: 15 Hollow-arch swings on bar holding yoga block between ankles 1:00 Rest 10 Kipping pull-ups holding yoga block between ankles* 1:00 Rest   3 Rounds for quality *If athlete is unable to perform kipping pull-ups, scale to 0:30 max strict banded pull-ups     Post results and experiences to commentsRead more