Conditioning: 2022 CrossFit Games Individual Quarterfinals WOD 3 8-16-24-32-24-16-8 Wall ball shots (20/14)@(10′) 4-8-12-16-12-8-4 Shuttle runs* 1-2-3-4-3-2-1 Rope climbs** For time (Quarterfinal cap is 25:00, In-gym cap 30:00)   *25′ down and back equals one shuttle run **If athlete isn’t performing Rx rope climbs, scale to the following: 3-6-9-12-9-6-3 Strict pull-ups     Post results and experiences to commentsRead more

No 0630 class this Friday. Sorry for any inconvenience.   Conditioning: From 0:00 until 7:00 complete one round of the following: 30/24 Calories rowed 20 Burpee box jump overs (24/20″)* 10 Snatches (135/93)   For time**   …Rest from 7:00 until 17:00, then…   From 17:00 to 23:00 complete two rounds of the following: 20/16 Calories biked/skied 15 Toes to bar 10 Handstand push-ups   For time *Burpee box jump overs must be performed facing the box **If athlete finishes before the 7:00, take the additional rest until the 17:00 minute     Post results and experiences to commentsRead more

  Open Gym 1200-1330 For all UNLIMITED members   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!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

Skill: Weighted Strict Pull-ups* 3-3-3-3-3   For max load These sets need to be unbroken. If performing scaled pull-ups, make each set a little harder by changing progression used.   Conditioning: Run 300m 30 Squats 10 Burpee pull-ups Rest 3:00   3 rounds for time     Post results and experiences to commentsRead more

  Endurance: Row 1000m-800m-600m-400m-200m Bike 400m-800m-1200m-1600m-2000m   For time (40:00 cap)     Post results and experiences to commentsRead more