Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 3 Power snatches (95/63) 3 Bar facing burpees   For score …Rest 2:00 then… Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-to-bar 21 Double unders   For score …Rest 2:00 then… Complete as many rounds and reps as possible in 7 minutes of: 10 Wall-ball shots (20/14)@(10/9′) 50′ Handstand walk   For score   Strength: Hang Power Clean 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality     Post results and experiences in commentsRead more

Join us for a FREE WOD today at any of the following class times: 0530, 0630, 0845, 1200, 1730   Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Burpees-over-bar 30 Pull-ups 20 Calories skied 100m Wall-ball overhead walking lunges (20/14)   For time     Post results and experiences to commentsRead more

Join us tomorrow, 07 January, for a FREE class! 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 for a FREE drop-in day this Friday, 07 January! Skill Work: Pistol Progressions 10 Reps at proper progressions 1:00 Rest   3 Sets for quality   Conditioning: 2021 CrossFit Games Open WOD 21.1 1 Wall walk 10 Double unders 3 Wall walk 30 Double unders 6 Wall walk 60 Double unders 9 Wall walk 90 Double unders 15 Wall walk 150 Double unders 21 Wall walk 210 Double unders   For time (15:00 cap) Compare to Saturday, 13 March 2021     Post results and experiences to commentsRead more

Join us for a FREE drop-in day this Friday, 07 January! Conditioning: 9 Rope climbs (12′) 15 Double dumbbell shoulder-to-overhead (50/35) 21 Double dumbbell front squats 50′ Double dumbbell overhead walking lunges   For time (10:00 cap)   Strength: Shoulder Press 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality     Post results and experiences in commentsRead more