In honor of Veteran’s Day tomorrow, November 11, choose one of the following Hero WOD’s: Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.   Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple...Read more

New profile pic?!   Conditioning: 200m Ski erg 40 Grasshoppers 35 Push-ups 30/24 Calories rowed 25 Sit-ups 20 Shoulder press (75/53) 600m Run 15 Pull-ups 10 Ring dips 1200m Bike   For time (20:00 cap)   Strength: Push Jerk 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 3 reps @ 75% 3 reps @ 75% 3 reps @ 75% 3 reps @ 75%   For quality     Post results and experiences to commentsRead more

  Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest   4 sets for quality   Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar   For score *Partner A completes 25′, then once barbell is on the ground, partner B snatches their barbell and then performs their 25′. Other movements are equal work, but allowed to be broken up as needed.     Post results and experiences to commentsRead more

Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool thing about CrossFit, EVERYTHING is modifiable. 🙂   Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Chest-2-bar pull-ups 6 Burpees 8 Slammers (12/8) @ 2m 10 Alternating DB ground to overhead (75/50) 12 Calories rowed 14 Calories biked   For Score *Partners alternate exercises     Post results and experiences to commentsRead more

Make plans to join MP this Saturday for a free WOD at 0900!   Skill: Transitioning on and off the rower 10 reps of: Get on, row 30m, get off, rest 30 seconds   For quality   Conditioning: 30 Double unders 20 Burpees-over-bar 10 Power Snatches (95/63)   2 rounds for time (9:00 cap)   Strength: Overhead Squat 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%   For quality     Post results and experiences to commentsRead more