Ladies, join us this Saturday evening at 5:30pm for Galentines!   Skill: Ring muscle-up 5 Ring dips into 0:15 ring support hold 0:30 Rest 5 False grip ring rows 0:30 Rest   3 Rounds for quality Conditioning: Every 2 minutes on the minute, for 24 minutes, alternate between the following: 1: 1 Round of “Cindy”* 2: Max calories on rower/ski erg/bike**   For score of total calories *1 round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 squats **Athlete must rotate each round between the rower, ski erg, and bike     Post results and experiences to commentsRead more

2014 Flashback! Ladies, join us this Saturday evening at 5:30pm for Galentines!   Conditioning: CrossFit Games Open WOD 14.4 Complete as many rounds as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall-Ball Shots (20/14) @ (10/9′) 30 Cleans (135/93) 20 Muscle-ups   For score Compare to Saturday, 22 March 2014     Post results and experiences to commentsRead more

“Lifting is my favorite” Ladies, join us this Saturday evening at 5:30pm for Galentines!   Conditioning: MPCF Board WOD “Isabel” 30 Snatch (135/93)*   For Time (10:00 cap) *Masters 55+ Rx weight: (115/73) Compare to Wednesday, 10 May 2017   Strength: Deadlift 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @ 75%   For quality Each set must be connected     Post results and experiences to commentsRead more

Join us TODAY for a FREE drop-in! No CrossFit experience needed!   Conditioning: 3 minutes max burpee box jump overs (24/20″) 2 minutes max wall ball shots (20/14)@(10/9′) 1 minute max pull-ups …Rest 2:00 then… 1 minute max pull-ups 2 minutes max wall ball shots (20/14)@(10/9′) 3 minutes max burpee box jump overs (24/20″)   For max reps   …Rest 2:00 and partner up, then…   3 minutes max burpee box jump overs (24/20″) 2 minutes max wall ball shots (20/14)@(10/9′) 1 minute max pull-ups …Rest 2:00 then… 1 minute max pull-ups 2 minutes max wall ball shots (20/14)@(10/9′) 3 minutes max burpee box jump overs (24/20″)   For max reps     Post results and experiences to commentsRead more

Join us tomorrow, 29 January, for a FREE drop-in! No CrossFit experience needed!   Conditioning: Partner WOD, equal work required As many rounds and reps in 15 minutes of: 50 Double-unders 40 Calories biked 30 Sit-up slammers (12/8)@(2m) 20 Chest-to-bar pull-ups 10 Squat snatches (115/73)   For score   Strength: Snatch 9 reps @ 35% 8 reps @ 45% 7 reps @ 55% 6 reps @ 65% 5 reps @ 75% 5 reps @ 75% 5 reps @ 75%   For quality     Post results and experiences to commentsRead more