Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Conditioning: As many rounds and reps as possible in 12-minutes of the following: 10 Double-unders 25-ft Single arm dumbbell overhead lunges (left) (50/35) 10 GHD Sit-ups 25-ft Single arm dumbbell overhead lunges (right) (50/35) 20 Crossover single-unders 10 Burpees-over-dumbbell For score   Strength: Back Squat 8 Reps @ 70% of 1-Rm 3 Sets for quality Post results and experiences to commentsRead more

Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club* Lift 1: Every 90-seconds perform: Pressing Snatch Balance 3 @ 20% 3 @ 25% 3 @ 30%   Lift 2: Every 90-seconds perform: Dropping Snatch Balance 2 @ 35% 2 @ 40% 2 @ 45%   Lift 3: Every 90-seconds perform: Heaving Snatch Balance 1 @ 50% 1 @ 55% 1 @ 60%   Lift 4: Every minute on the minute perform 1: Snatch Starting at 30%, increase by 5-10% until heavy rep or failure   Lift 5: Bench Press Every 75-seconds perform: 5 @ 30% 4 @ 40% 3 @ 50% 2 @ 60% 2 @ 65% 2 @ 70% 2...Read more

Happy Birthday to Coach “White Ape” Jimmy! Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Conditioning: Partner WOD 12 Rounds♦ of: Partner 1: Ski 200m Partner 2: 1 Round of Cindy*   …Immediately into…   12 Rounds♦ of: Partner 1: Bike 500m Partner 2: 5 Strict handstand push-ups and 7 Toes-to-bar   …Immediately into…   2000m Row   For time (40:00 cap) *1 round of Cindy is: 5 Pull-ups 10 Push-ups 15 Air squats ♦Partners alternate tasks each round     Post results and experiences to commentsRead more

Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Endurance: 150/120 calories biked*   For time *At the top of each 2:00, starting at 0:00, perform: 150-ft Sandbag bear hug carry (100/70)     Post results and experiences to commentsRead more

Register now for the 2025 CrossFit Games Open! Take the 2025 Judges course!   Conditioning: “MLK Day” 63 Cleans (95/63) 64 Wall ball shots (20/14)@(10/9′) 64 Pull-ups 65 Kettlebell swings (53/35) 68 Front squats (95/63)   For time (35:00 cap) Compare to Monday, 15 January 2024   This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January. The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights...Read more