Murder of Crows Fitness

Working together, we can lift the heavy things!

All our programs emphasize community as well as fitness. Getting stronger, getting faster, improving your endurance is more fun when you do it with friends.

Check out our free trial offerings to learn more!

Link in bio.

Phase Two for our CrossTraining program will be focused on developing all things strength.  We are going to take the increased work capacity we have from Phase One and work to increase the absolute force our muscles can generate for both our barbell and gymnastics movements. If you weren't here for Phase One, don't worry, we will help you get up to speed.

Training force development (i.e. strength) with the barbell is fairly easy.  You simply add more weight to the bar and use movements that allow for greater loads.  You also reduce the amount of repetitions per set.  The weight you can lift at 20 reps is far less than what you could do for 3 reps.  The set of 3 reps can be heavier and lends itself to greater strength development.  The 20 reps will spur greater gains in capacity.  We already have great capacity, we need more strength.  

Adding ‘weight’ in gymnastics is not as straightforward.  With some movements you could try and add weight with a vest. However, in general, you will want to increase the range of motion and/or decrease the mechanical advantage your muscles have. Both ways will increase the ‘load’.  Muscle Ups would be an example of increasing the range of motion for both dips and pull-ups.  Handstand Push Ups would be a decrease of mechanical advantage compared to a push-up.  The push-up requires you to press from chest to arms length roughly 60% of your bodyweight.  The HSPU requires you to push nearly 100% of your bodyweight from top of head to arms length.  The push-up actually has a slightly higher range of motion for the arms to press compared to the HSPU, but the load is far greater for the upper body in the HSPU. 
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Read more about our new program by following the link in our bio to our website.

JOIN US FOR A SOCIAL HOUR AT BEER STREET SOUTH!

Let’s trade our gym gear for good vibes and cold drinks at our upcoming Social Hour at Beer Street South! This is a great chance to connect with your fellow athletes outside the gym—no sweat, no reps, just good conversation and community. Whether you're a longtime member or new to MOC, come relax, grab a drink, and get to know the people you usually see mid-workout. Friends are welcome, and fitness talk is optional! We can’t wait to see you there. Cheers!

WHERE:

Beer Street South

WHEN:

3/21 @ 6pm

The Armada has set sail.

This October 31st come dressed in your best costume to your WOD class, S&C class, Weightlifting Team Session, or On Hours Open Gym in the Training Hall for a chance to win a free month!  

For each class the coach will choose the two best costumes (with input from athletes).  The next day we will post the best costumes from each class to our instagram account  and let the public decide!  The athlete that receives the most votes over the weekend, wins a free month!  

PLEASE NOTE, you must be able to do the workout in your costume. 

IN ADDITION, our coaches may also be dressing up for class and we will let YOU decide which coach had the best costume.

Ensemble costumes will be considered with the free month 'split' between the ensemble as a discount.

Excited to have Coach Becky and Coach Jesse back again for another great Gymnastics Clinic!

This time they are joining us on Sunday, 9/29 for two great clinics. The first will be at 11am and will be devoted to the pull-up. The second will be at 12:30pm and cover all things muscle-up. This second clinic will be geared towards those who already have their pull ups.

Sign up in bio, under events!

Wake up and play. Morning crew had fun today.

New Barbells Only class with Coach !

Starting this week, we are offering a barbell only class to get you strong, like ox. No prerequisites required. We will teach you how to lift and show you how to safely make progress. The class is about an hour and half and will be offered in the side area of our main hall Tuesday and Fridays at 6:30pm. We will work on the two main lifts and, at least, two accessories.

Drop ins are welcome ($25), but class is capped at 9 people. Hope to see you tomorrow!

Coach decided to throw her support behind House Atreides this week, and that support was just enough to pull off the victory. House Atreides had superior results in 24.2, but this blow may only be momentary. As it stands, House Harkonnen and House Atreides are even as we approach the last Open WOD.

House Harkonnen narrowly defeats House Atreides in an extremely close contest. Despite 's number one finish in the RX division, the steady onslaught by House Harkonnen proved to be too great.

Will the Emperor's favorite hold onto their lead this week? Stay tuned, as 24.2 will decide the fate of these two great Houses.

As we close out Pride Month, we're having one more fundraiser and friendly in-house competition, this time for the Ali Forney Center, whose mission is to is to protect LGBTQ youth from the harms of homelessness and empower them with the tools needed to live independently.

LIFTS FOR LOVE will be on July 10th, from 10a-2p at . We will be testing our max deadlifts and raising money for an important cause. Reserve your spot in ZenPlanner and donate at link in bio!

Join Coach Becky for our first gymnastics workshops of 2022! Links in the bio to sign up, and we’ll send an email with more info but mark your calendars for Sunday April 10th and get ready to be upside down!