Register HERE for the 2024 CrossFit Open! Take the Judges Course HERE!   Conditioning: 20 Shuttle runs (25-ft down AND back = 1 rep) 10 Double dumbbell thrusters (2 x 50/35) 5 Bar muscle-ups 4:00 Rest   4 Rounds for time (35:00 cap)     Post results and experiences to commentsRead more

Join us today, 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!   This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.   Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He...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!   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