Coach Sarah and Coach Jimmy at the CrossFit Level 2 Trainer Certification! Join us this Saturday, Oct 8th, at 0900 for a FREE TRIAL class! No fitness experience required!   Conditioning: MPCF Board WOD “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pull-ups   For Time Compare to Friday, 14 February 2020     Post results and experiences to commentsRead more

Join us this Saturday, Oct 8th, at 0900 for a FREE TRIAL class! No fitness experience required!   Endurance: Partner WOD, partners alternate full rounds* 21-15-9* Calories ski/row Calories biked   6 Rounds for total time (45:00 cap)   *Female calories are 18-12-6 *Partner 1 will do one full round of 21 calories on each machine, then 15 calories on each machine, then 9 calories on each machine. Partner 1 will then tag partner 2 who will repeat the previous. This pattern will continue until 6 rounds have been completed.     Post results and experiences to commentsRead more

Join us this Saturday, Oct 8th, at 0900 for a FREE TRIAL class! No fitness experience required!   Conditioning: 15/12 Calories biked 5 Bar muscle-ups 15/12 Calories rowed 15 Toes-to-bar Rest 2:00   3 Rounds for total time (18:00 cap)   Strength: Clean 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%     Post results and experiences to commentsRead more

Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories assault bike Burpee box jump overs (24/20)   …Rest 1:00 then…   As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories row Toes to bar   …Rest 1:00 then…   As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories skied D-ball cleans (100/70)   Strength: Hang power clean 6 @ 30% 5 @ 45% 4 @ 60% 3 @ 70% 4 @ 80% 4 @ 80% 4 @ 80% 4 @ 80%   For quality     Post results and experiences to commentsRead more

Join us today, Friday the 30th for a FREE class! No experience needed! We have progressions for EVERYONE! Vitality Shoulder Health Seminar TODAY, Friday the 30th at 1830. Open to public!   Conditioning: 15 Squat cleans (115/78) 25′ Handstand walk 15 Chest to bar pullups …Rest (or cap) until the clock reads 4:00 then… 10 Squat cleans (135/93) 25′ Handstand walk 15 Chest to bar pullups …Rest (or cap) until the clock reads 8:00 then… 5 Squat cleans (185/123) 25′ Handstand walk 15 Chest to bar pullups …Rest (or cap) until the clock reads 12:00 then… 3 Squat cleans (215/143) 25′ Handstand walk 15 Chest to bar pullups   For time* (16:00 cap) *Scaling options will be posted at gym   Skill/Assessory work: Turkish Get-up 3 set of 10 (5 each side) Increase load each set*   For loads   *athlete may only increase load each set if they are...Read more