Take the CrossFit  Judges Course HERE!   Conditioning: Every minute on the minute, for 8 minutes, perform: Odd minutes: 15 Wall ball shots (20/14) @ (10/9′) Even minutes: 12/10 Calories biked   …Rest 2-minutes and then…   Every minute on the minute, for 8 minutes, perform: Odd minutes: 15 Toes-to-bar Even minutes: 12 Box jump overs (24/20″)   …Rest 2-minutes and then…   Every minute on the minute, for 8 minutes, perform: Odd minutes: 10 Thrusters (95/63) Even minutes: 12/10 Calories biked   For completion     Post results and experiences to commentsRead more

Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Conditioning: Option 1: As many rounds and reps as possible in 25-minutes of the following: 25/20 Calories rowed 15 Kettlebell goblet squats (53/35) 25/20 Calories skied 15 GHD sit-ups 25/20 Calories biked   For score   Option 2: 2024 CrossFit Games Open WOD 24.1 21 Dumbbell snatches, arm 1 (50/35) 21 Lateral burpees over dumbbell 21 Dumbbell snatches, arm 2 21 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 1 15 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 2 15 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 1 9 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 2 9 Lateral burpees over dumbbell   For time (15:00 cap) Standards and WOD description click HERE     Post results and experiences to commentsRead more

Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE! Conditioning: 2024 CrossFit Games Open WOD 24.1 21 Dumbbell snatches, arm 1 (50/35) 21 Lateral burpees over dumbbell 21 Dumbbell snatches, arm 2 21 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 1 15 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 2 15 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 1 9 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 2 9 Lateral burpees over dumbbell   For time (15:00 cap) Standards and WOD description click HERE     Post results and experiences to comments  Read more

Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE! Endurance: Athlete’s choice… Option 1: Run 400m – 800m – 200m – 1200m – 200m – 800m – 400m Rest 3:00 between each   For total time (40:00 cap)   Option 2: Row 500m – 1000m – 250m – 1500m – 250m – 1000m – 500m Rest 3:00 between each   For total time (40:00 cap)   Option 3: Bike 1200m – 2400m – 600m – 3600m – 600m – 2400m – 1200m Rest 3:00 between each   For total time (40:00 cap)   Option 4: 2024 CrossFit Games Open WOD 24.1 21 Dumbbell snatches, arm 1 (50/35) 21 Lateral burpees over dumbbell 21 Dumbbell snatches, arm 2 21 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 1 15 Lateral burpees over dumbbell 15 Dumbbell snatches, arm 2 15 Lateral burpees over dumbbell 9 Dumbbell snatches, arm 1...Read more

Throwback Thursday from 2018 Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE! Sprint Drills 1:00 Bike for calories Rest 3:00   10 rounds for total calories   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 scheduled private lessons...Read more