Endurance: 30-minute row @ 85% of your “6-min pace”   For pacing quality See “6 min row test” here Tuesday, 16 February 2021   Mobility: Pick two upper body, and two lower body stretches from the mobility posters     Post results and experiences to commentsRead more

Skill: Ring muscle-up progressions For quality of work   Conditioning: Every minute on the minute for 16 minutes, perform: Odd minutes: 15/12 Calories bike Even minutes: 9 Devil presses (35/25)   For completion each minute and score* *Goal is to complete each minute before the turn of the following minute. If athlete fails to complete, stop where you are and begin next minutes work. If athlete is unable to complete each minute, score will be (-) the number of reps NOT completed. If athlete is able to complete each round, on the last round of each exercise, perform max cal and max reps. Score will be the total number of ADDITIONAL reps completed.     Post results and experiences to commentsRead more

Conditioning: 2021 CrossFit Games Age Group Online Qualifier 12-9-6 rep rounds of: Overhead squats (165/115) Burpee box jump overs (30”)   For time   Post results and experience to comments     Post results and experiences to commentsRead more

“Friend Friday” is here! Join us to honor this Hero. Conditioning: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne. Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions. After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because...Read more

“Friend Friday” is THIS Friday, May 7th! 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