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: 3-Person Team WOD Complete as many reps as possible in 9 minutes: 5 Wall-ball shots (25/16) @ (10/9′) 3 Burpees-over-bar 1 Snatch (155/103)   …rest 2-minutes, then… Complete as many reps as possible in 3 minutes: Max rep Sandbag cleans (100/70) Max calories biked*   …rest 2-minutes, then… Complete as many reps as possible in 9 minutes: 5 Wall-ball shots (25/16) @ (10/9′) 3 Burpees-over-bar 1 Snatch (155/103)   …rest 2-minutes, then… Complete as many reps as possible in 3 minutes: Max rep Sandbag cleans (100/70) Max calories skied*     For total score (reps and calories) Compare to Monday, 27 January 2025 *While two partners are alternating sandbag cleans, the other partner is performing max calories for one minute. At the top of the...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!   Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club†: “CrossFit Total” Lift 1: Back Squat 1-RM   Lift 2: Shoulder Press 1-RM   Lift 3: Deadlift 1-RM   Accessory: Work 10-15:00 on the GSSP or Skill sheets     †MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power lifts.     Post results and experiences in the commentsRead 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* 3000m Bike 28 Alternating dumbbell snatches (75/50) 26 Pull-ups   …rest 2:00, then…   1000m Row 24 Double dumbbell hang power clean and jerks (2 × 50/35) 22 Burpees over dumbbells   …rest 2:00, then…   20 Shuttle runs (25-ft down and back = one) 18 Sandbag squats – right shoulder (150/100) 18 Sandbag squats – left shoulder 16 Bar muscle-ups For time (35:00 cap) *Equal work required, tag between exercises †Levels: Intermediate/70+ Advanced: 2400m Bike, 24 DB snatch (60/40), 22 PLU, 800m row, 20 DDB hang C&J (2 x 40/30), 18, B.O.DBS, 16 Shuttle runs, 16 SBSQ/each side (100/75), 16 Chest-to-bar pull-ups Beginner/70+ Scaled: 2000m Bike, 20 DB snatch (50/35), 18 banded plu/ring rows, 600m Row, 16 DDB hang C&J (2...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: 400m Run 20 Sit-ups 10 Wall-walks 400m Run 20 Toes-to bar 20 Hand release push-ups 400m Run 20 Back extensions 10 Strict handstand push-ups   2 Rounds for time (35:00 cap) Compare to Tuesday, 01 April 2025 †Levels: Intermediate/70+ Advanced: 300m run, 16 sit-ups, 8 wall-walks, 300m run, 16 T2B, 16 HRPU, 300m run, 16 back extensions, 8 strict HSPU Beginner/70+ Scaled: 200m run, 14 sit-ups, 7 scaled wall-walks, 200m run, 14 knees-to-chest, 14 HRPU, 200m run, 14 back extensions, 7 strict HSPU     Post results and experiences in the commentsRead 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: As many rounds and reps as possible in 12-minutes of: 300m Run 10 Single-arm dumbbell overhead squats (50/35) (5/side) 10 Push-ups   For score †Levels: Intermediate/70+ Advanced: 200m run, same reps (40/30) dumbbell Beginner/70+ Scaled: 150m run, 8 overhead squats (35/25), 8 push-ups Strength: Overhead Squats* Every 2:00 perform one set of 7 reps, for 7 sets Increase the load in each set   For quality and load *65+ perform Front Squats     Post results and experiences in the commentsRead more