Join us on Saturday, 03 February for a FREE class! No experience is needed! Everyone is welcome! Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Accessory Core Work: 0:30 Hollow hold 0:30 Rest 0:30 Side plank hold (right) 0:30 Rest 0:30 Side plank hold (left) 0:30 Rest   3 Rounds for quality     Conditioning: Partner WOD As many rounds and reps as possible in 15 minutes of the following: 10 Shuttle runs (each partner, done at the same time) (25-ft down and back = 1 rep) 10 Synchro deadlifts* (205/143) 10 Wall-walks (equal work required, each partner does 5 reps, split as desired)   For score (30 points per round)** *Synchro is at the top of the deadlift only **Each 50-ft is 1 point     Post results and experiences to commentsRead more

Join us on Saturday, 03 February for a FREE class! No experience is needed! Everyone is welcome! Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   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 Canceled this week. Sorry for any inconvenience.     Post results and experiences to commentsRead more

Join us on Saturday, 03 February for a FREE class! No experience is needed! Everyone is welcome! Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Conditioning: 6-5-4-3-2-1-2-3-4-5-6 Thrusters ((135/93) 12-10-8-6-4-2-4-6-8-10-12 Chest-to-bar pull-ups   For time (25:00 cap)     Post results and experiences to commentsRead more

Join us on Saturday, 03 February 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 12-minutes of the following: 20/16 Calories rowed 25-ft Double dumbbell front rack lunges (2 x 50/35) 20/16 Calories biked/skied 25-ft Double dumbbell front rack lunges   For score (50/42 points per round. Each 5-ft of lunges worth 1-point) Strength: Deadlift (on an E2MOM clock) 5 @ 40% 1-Rm deadlift 4 @ 50% 3 @ 60% 3 @ 70% 5 @ 80% 5 @ 80% 5 @ 80%   For quality     Post results and experiences to commentsRead more

Join us on Saturday, 03 February for a FREE class! No experience is needed! Everyone is welcome! Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Accessory Work: “Death-By” Push-ups Start with 2 push-ups, every minute on the minute, add 2 push-ups until failure* (10:00 cap) For completion and quality *Once athlete reaches failure, continue out the 10 minute EMOM using the last successful push-up number. For example, if athlete is successful through minute 6 (12 push-ups) but fails on minute 7 (14 push-ups), then athlete will continue doing 12 push-ups every minute on the minute for the rest of the workout.   Endurance: 15/12 Calories skied 40 Crossover single-unders 15/12 Calories rowed 30 Box jump overs (24/20″) 15/12 Calories biked 60 Double unders   2 Rounds for time (20:00 cap)     Post results and experiences to commentsRead more