Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63)   For Score (run is 1 rep per 50m)   Strength: Snatch 1-rep max Compare to Wednesday, 05 May 2021     Post results and experiences to commentsRead more

Join us TODAY at 0900 for a FREE WOD! No CrossFit experience needed! Skill: 5 Weighted strict pull-ups Rest 2:00   4 Round for quality (15:00 cap)   Conditioning: 21-15-9 Rep rounds of: Clean and jerk (95/63) Handstand push-ups 800m run at the end of each round   For time (25:00 cap)     Post results and experiences to commentsRead more

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