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

Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Strength: Overhead Squat 10 reps @ 50% 10 reps @ 60% 10 reps @ 70%   For quality   Conditioning: 5-4-3-2-1 rep rounds of: Deadlifts (275/183) Strict handstand push-ups   2 round* for time (13:00 cap) *Rest 3:00 between rounds     Post results and experiences to commentsRead more

Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Conditioning: As many rounds and reps as  possible in 30-minutes of: 200m Run 5 Bar muscle-ups 10 D-ball cleans (100/70) 15 GHD Sit-ups 400m Run 5 Bar muscle-ups 10 D-ball cleans 15 GHD Sit-ups 600m Run 5 Bar muscle-ups 10 D-ball cleans 15 GHD Sit-ups   For score     Post results and experiences to commentsRead more

Throwback to 2017 Open 17.1 when DB snatches were introduced! Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Conditioning: Partner WOD* Complete as many reps as possible in 6-minutes of: 2-4-6-8-10-12…. Clean and Jerk (115/73) Chest-2-bar pull-ups   For score   …rest 4:00, then…   14-12-10-8-6-4-2-2-4-6-8-10-12-14 rep rounds of: Clean and Jerk (155/103) Bar-facing-burpees   For time     Post results and experiences to commentsRead more

Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Accessory Work: 10 Double dumbbell* Bulgarian split squats (5/leg) 1:00 Rest   5 Rounds for quality *Increase dumbbell weight each round   Conditioning: As many rounds as possible in 5 minutes of: 8 Alternating dumbbell hang clean and jerks (50/35) 10 Wall ball shots (20/14)@ (10′) 12 Shuttle runs (25’ down and back =1)   3 Rounds for score, Rest 3-minutes between rounds     Post results and experiences to commentsRead more