Conditioning: As many reps as possible in 5 minutes of: 10 Cal bike 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…   As many reps as possible in 5 minutes of: 10 Cal ski 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…   As many reps as possible in 5 minutes of: 10 Cal row 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…   As many reps as possible in 5 minutes of: 200m Run 10 Toes to bar 3 Squat cleans (185/123)   For total score     Post results and experience to commentsRead more

Conditioning: 2021 CrossFit Lift Move Work* From 0:00 to 4:00 1-Rep-max clean …Rest 2 minutes then… From 6:00 to 10:00 Max bar muscle-ups …Rest 2 minutes then… From 12:00 to 20:00, complete as many reps as possible of: 30 Double-unders 8 Single-arm dumbbell push presses (left arm) (50/35) 8 Single-arm dumbbell push presses (right arm) 8 Lateral burpees over the dumbbell   For clean load, bar muscle-up reps, and total AMRAP reps *For scaling see https://www.crossfit.com/      Post results and experience to commentsRead more

Join us TODAY for a FREE WOD! Available class times are: 053, 0630, 0845, 1200, and 1730   Conditioning: Partner WOD* As many rounds and reps in 15-minutes of: 2 Rope climbs  (12′) 40′ Wall-ball walking lunges (25/16) 40 Wall-ball shots (25/16)@(10/9′) 20 Shoulder to overhead (95/63) 200m Run**   For score *Equal work required **Run is together holding a band     Post results and experience to commentsRead more

Make plans to join us tomorrow for a FREE WOD day!   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

Make plans to join us this Friday for our next FREE WOD day!   Conditioning: 400m Row 12 Ring dips 11 Sumo deadlift high-pull (95/63) 10 Handstand push-ups 9 Snatches (115/78) 800m Run 9 Burpees-over-bar 10 Thrusters (135/93) 11 Pull-ups 12 Alternating pistols 1200m Bike   For time (18:00 cap) Only one bar can be used.   Strength: Clean 6 reps @ 30% 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 3 reps @ 75% 2 reps @ 80% 2 reps @ 80% 2 reps @ 80%   For quality     Post results and experiences to commentsRead more