2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Conditioning: Partner WOD 10 Bar muscle-ups 60 Wall-ball shots (25/16)@(10/9′) 40 Power cleans (95/63) 100 Double-unders 40 Power cleans (95/63) 60 Wall-ball shots (25/16)@(10/9′) 10 Bar muscle-ups   For time (20:00 cap)   Strength: Overhead Squat 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @ 75%   For quality Each set must be connected     Post results and experience to commentsRead more

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   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

Join us TODAY for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 CrossFit Judges course CLICK HERE   Accessory/Skill: Every minute on the minute, for 7 minutes, perform: 3 Strict pull-ups with 3 x 1 x 3 tempo   For quality   Conditioning: 21-15-9 Rep rounds of: Double dumbbell thrusters (50/35) Burpees   …Rest 3:00 then…   9-15-21 Rep rounds of: Box Jumps (30/24″) Ab-mat butterfly sit-ups   For time (20:00 cap)     Post results and experience to commentsRead more

Join us this Wednesday for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 CrossFit Judges course CLICK HERE   Endurance: 1000m Row* 3:00 Rest   5 Rounds for pacing quality *Each round row the first 750m at 95% of your 6-minute row pace.  For the last 250m each round, speed up your pace to 102% of your 6-minute row pace.     Post results and experience to commentsRead more

Join us this Wednesday for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 CrossFit Judges course CLICK HERE   Strength/Skill: Segmented clean pull* + clean pull + squat clean 3** @ 35 % 3 @ 50% 2 @ 60% 1 @ 70% 1 @ 75% 1 @ 75%   For quality (15:00 cap) *For the segmented pull, pause 1″ off the ground, pause at knee, pause at mid-thigh, and then finish with an aggressive pull. **Perform 3 complete complex series at 35%, and so on at each percentage   Conditioning: 2016 CrossFit Games Open WOD 16.2* Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans (135/83) If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans (185/113) If completed before 8 minutes,...Read more