Tuesday, November 24, 2015
***Important Announcement*** We will be adding a new Friday evening Workout of the Day class at 5:30p, beginning Friday, December 4. This class will be held on a trial basis throughout December and January to gauge interest. Sign-up in MINDBODY! 2x power clean + 4x squat clean + 8x deadlift 1-1-1-1-1 In this workout, you […]
Monday, November 23, 2015
In time for the holidays: MPH gear! Get yours at the gym! “Fran” for time: 21-15-9 thruster @ 95/65-lbs. pull-up Compare results to October 31, 2014. workout courtesy of crossfit.com for time: 21-15-9 squat jump *pull* Post scores to comments.
Sunday, November 22, 2015
Quote of the Day: “Everything in the world is information. The information you choose to acknowledge and the information you choose to ignore is up to you. You can let outside factors beyond your control throw off your focus. You can let aching muscles hold you back. You can let silence make you feel uncomfortable. […]
Saturday, November 21, 2015
front squat 3*-3*-3*-3*-3* *After each set of front squats, complete 5x strict handstand pushup, 3″ deficit. five rounds for time: 25x squat 5x strict handstand pushup, 3″ deficit Post score to comments.
Friday, November 20, 2015
three rounds for time: 400m run 15x deadlift @ 225/155-lbs. 7x rope climb, 12-ft. three rounds for time: 400m run 15x suitcase deadlift (alternating, total) 14x *pull* Post score to comments.
Thursday, November 19, 2015
snatch 2-2-2-2-2 Compare results to October 1, 2015. four rounds, rest exactly two minutes between rounds: 27x burpee Post score to comments.
Wednesday, November 18, 2015
as many rounds as possible in 10 minutes: 10x box jump, 30/24″ platform 10x single-leg squat (alternating, total) as many rounds as possible in 10 minutes: 10x tuck jump 10x single-leg squat (alternating, total) Post score to comments.
Tuesday, November 17, 2015
“Elizabeth” for time: 21-15-9 clean @ 135/95-lbs. ring dip Compare results to January 12, 2015. workout courtesy of crossfit.com for time: 21-15-9 standing long jump 2x bench dip Post score to comments.
Monday, November 16, 2015
jerk 1-1-1-1-1-1-1 five rounds; rest amply between rounds: max strict handstand pushup Post score to comments.
Sunday, November 15, 2015
Water Policy Update: You may drink water during class, but please keep all beverage containers off the dance floor, to avoid others tripping or falling on them in our larger classes. Thank you! Quote of the day: “Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, […]