Conditioning: “Running Burpees” 200m Run 40 Line-facing burpees 400m Run 30 Line-facing burpees 600m Run 20 Line-facing burpees 800m Run 10 Line-facing burpees For time †Levels: Intermediate/70+ Advanced: Same as advanced Beginner/70+ Scaled: 100m Run, 30 burpees, 300m Run, 20 burpees, 400m Run, 10 burpees, 600m Run, 5 burpees Post results and...Read More
Register to compete at the Spring TRU Challenge, April 25th! Click HERE! Register to volunteer for the Spring TRU Challenge, April 25th! Click HERE! Conditioning: Partner WOD (equal work) 30-24-18-12-6 rep rounds of: Hang power cleans (135/93) Calories skied Front squats (135/93) Calories biked For time (30:00 cap) †Levels: Intermediate/70+ Advanced: Same reps...Read More
Thursday’s Iron Club has been canceled this week. We are sorry for any inconvenience. Click this link to register for the 2026 CrossFit Games Open! Conditioning: Monster Games Qualifier WOD “Worth the Risk” Part A: 2 rounds for time of: 40 Toes-to-bar 40 Line-facing burpees …directly into… Part B: 3-rep Max snatch* 16:00...Read More
We know you are having a great time in Alaska, but your Ape family is missing you, Gene! Excited to see you soon! Conditioning: MPCF Board WOD “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/43) 25 Pull-Ups For Time Compare to Wednesday,...Read More
Conditioning: Partner WODs Part A* (0:00-6:00) 75 Toes-to-bar† Part B* (6:00-12:00) 50 Clean and Jerks (185/123) (equal work not required) Rest 3.00, then… Part C: 110/90/70 calories biked (MM/MF/FF) (equal work not required) For time *WOD courtesy of 2025 Monster Games †Toes-to-bar: Advanced: partners synchronize reps Intermediate/70+ Rx: partners split...Read More
Conditioning: 15 Double dumbbell deadlifts (2×50/35) 25-ft Front rack lunges 200m Run 25-ft Front rack lunges 15 Double dumbbell deadlifts 25-ft Front rack lunges 20/16 Calories biked/skied 25-ft Front rack lunges 2 rounds for time (15:00 cap) Compare to Monday, 22 July 2024 Strength: Every 2:00 minutes, perform: 5 Front squats Set 1 @ 35%...Read More
Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day! Sprint Work: With a partner, and a 2-minute clock… Row for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Bike for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Ski for calories* ...Read More
Conditioning: Partner WOD* 100-ft Handstand walk 80 Calories skied 60 Toes-to-bar 40 Burpee-box-overs (30/24”) 20 Chest-to-bar pull-ups For time (20:00 cap) *Equal work, one working at a time, and tag between exercises Strength: Pause* Overhead Squats 5-5-5-5-5-5 Build to a heavy set *Pause for a 3-second count at the bottom ...Read More
Accessory/Skill Work: Every minute on the minute: Minute 1: 0:30 Low plank hold Minute 2: 10 Push-ups Minute 3: 0:30 Max reps strict handstand push-ups Minute 4: Rest 3 Rounds for score of max strict handstand push-ups Conditioning: 7 Wall-walks 14 Front squats (165/113) 21 Kettlebell swings (72/53) 3 Rounds for time...Read More
