Take the CrossFit  Judges Course HERE! Sign up to compete or volunteer at Festivus HERE!!   Option 1: 2024 CrossFit Games Open WOD 24.3 5 rounds of: 10 Thrusters (95/65)* 10 Chest-to-bar pull-ups …rest 1:00, then… 5 rounds of: 7 Thrusters (135/95)* 7 Bar muscle-ups   For time *Weight increases in second part for all divisions Description and Standards can be found HERE   Option 2: 2024 CrossFit Games Open WOD 24.2 Strategy and Practice Several options will be discussed at the gym for this option   Option 3: Endurance: Row 300m Rest 2:00 Run 300m Rest 2:00 Ski 300m Rest 2:00 Bike 900m Rest 2:00   2 rounds for time     Post results and experiences to commentsRead more

Take the CrossFit  Judges Course HERE! Sign up to compete or volunteer at Festivus HERE!!   Sprint Drills 3:00 Bike for calories Rest 3:00   6 rounds for total calories and pace control   Open Gym 1200-1330 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 1700-1830 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*. Various 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! *Separately...Read more

Take the CrossFit  Judges Course HERE! Sign up to compete or volunteer at Festivus HERE!!   Conditioning: 2024 Festivus 3-person Team WODs* “I got 99 problems” 99 Double Unders 99 Wall-ball shots (20/14) @ (10/9′) 99 Toes-above-hips 99 Burpees 99 Russian kettlebell swings (53/35)   For time (15:00 cap) *Equal worked is NOT required. Only one person working at a time.   …Rest 5:00, then…   3-person Team WOD* “What goes up, must come down” 75 Calories rowed 60 2-person synchro step-ups (24/20″) 45 2-person synchro plate ground-to-overhead (45/25) 30 3-person synchro sit-ups   For time (10:00 cap) *Equal worked is NOT required.     Post results and experiences to commentsRead more

Take the CrossFit  Judges Course HERE!   Conditioning: 5 Sets (0:40 on/0:20 off)(20-minutes) Minute 1: Max* calories biked Minute 2: Max box jump overs (24/20″) Minute 3: Max toes to bar/bar muscle ups** Minute 4: Max wall walks   For quality and practice pacing *Max is a relative term here. Choose a calorie/rep goal that you think you can hit consistently throughout the whole 5 sets. **Rounds 1, 3, and 5 do toes-to-bar. Rounds 2 and 4 do bar muscle-ups.     Post results and experiences to commentsRead more

Take the CrossFit  Judges Course HERE! Option 1: 2024 CrossFit Games Open WOD 24.2 Complete s many rounds and reps as possible in 20-minutes of: 300m Row 10 Deadlifts (185/125) 50 Double unders   For score Description and Standards can be found HERE     Option 2: As many rounds and reps as possible in 20-minutes of the following: 10 Plate push-ups 15 GHD sit-ups 20 Wall-ball cleans (20/14) 25 Kettlebell swings (50/35) 300m Run   For score (76 pts/rd – Each 50m run worth 1 pt.)     Post results and experiences to commentsRead more