Join us on Friday, 26 January for a FREE class! No experience is needed! Everyone is welcome! Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Sprint Drills: 1:00 Bike sprint starts* Rest 2:00   8 rounds for total calories *10-second hard start, holding a tough pace for the remaining time   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...Read more

Join us on Friday, 26 January for a FREE class! No experience is needed! Everyone is welcome! Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Conditioning: As many rounds and reps as possible in 20-minutes of the following: 1000m Bike or 400m ski 50-ft Single-arm dumbbell overhead walking lunge (right) (50/35) 20 Toes to bar 50-ft Single-arm dumbbell overhead walking lunge (left) (50/35) 20 Lateral burpees over dumbbell 20 Alternating dumbbell snatches (50/35)   For score *Every 10m is a rep on machines. Every 5-ft is a rep on the lunges.     Post results and experiences to commentsRead more

Join us on Friday, 26 January for a FREE class! No experience is needed! Everyone is welcome! Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Strength: Complex: 1 Power snatch ⇒ 1 Hang power snatch 1 Complex @ 60% of 1-Rm snatch 1 @ 65% 1 @ 70% 1 @ 75% 1 @ 75%   For quality   Conditioning: 18/14 Calories biked/rowed/skied* 70 Double unders 18/14 Calories biked/rowed/skied* 1:00 Rest   5 Rounds for time (19:00 cap) *Athlete must row twice, bike twice, and ski once     Post results and experiences to commentsRead more

Join us on Friday, 26 January for a FREE class! No experience is needed! Everyone is welcome! Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Conditioning: On a 3-minute clock, perform: 250/200m Row 20 Box jump overs (24/20″) Max reps squats* in remaining time (115/78)   5 Rounds for score, rest 3:00 between rounds *Odd sets perform overhead squats, even sets perform front squats     Post results and experiences to commentsRead more

Join us today, 20 January for a FREE class! No experience is needed! Everyone is welcome! Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Conditioning: Partner WOD, equal work Every minute on the minute, perform the following: Minute 1: Partner A: Max reps kettlebell swings (70/53) Minute 2: Partner B: Max reps kettlebell swings (70/53) Minute 3: Partner A: Max distance single-arm suitcase carry each side* (70/53) Minute 4: Partner B: Max distance single-arm suitcase carry each side* (70/53) Minute 5: Partner A: 1 Round of strict “Partial Cindy”** Minute 6: Partner B: 1 Round of strict “Partial Cindy”** Minute 7: Partner A: Max reps GHD sit-ups Minute 8: Partner B: Max reps GHD sit-ups Minute 9: Partner A: Max calories biked Minute 10: Partner B: Max calories biked   3 Rounds for score *Athlete must switch arms every 50 ft **Strict “Partial Cindy” is...Read more