Join us on Saturday, 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: 10 Toes to bar 25-ft Handstand walk 10 Ground to overhead* (95/63) Rest 2:00   8 rounds for time *Rounds 1-4 = Power snatch, rounds 5-8 = Power clean & jerk     Post results and experiences to commentsRead more

Join us on Saturday, 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!   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 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*. Various accessory movements, auxiliary lifts, and drills will also be...Read more

Join us on Saturday, 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* 12 Rope climbs (13′) 24 Alternating single-arm dumbbell hang clean & jerk (50/35) 36 Calories rowed   …rest 2:00, then…   14 Strict handstand push-ups 28 Chest-to-bar 42 Calories biked   …rest 2:00, then…   16 Bar muscle-ups 32 Single-arm dumbbell overhead squats (50/35) 48 Calories rowed   For time *Equal work, with one working at a time     Post results and experiences to commentsRead more

Join us on Saturday, 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!   Endurance: 1:00 Max calories bike Rest 0:30 1:00 Max Burpee box jump overs (24/20″) Rest 0:30   2 rounds for score   …Rest 2:00, then…   1:00 Max calories ski or row Rest 0:30 1:00 Max shuttle runs (25′ = 1) Rest 0:30   2 rounds for score   …Rest 2:00, now repeat…   For scores* *Athletes will post 4 scores. Score for each segment is calories + reps.     Post results and experiences to commentsRead more

Join us Saturday, 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: “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 Compare to Monday, January 16 2023   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...Read more