Skill: Rogue Cliffhanger Challenge* Max hang from pull-up bar For time *Click this link if you want to register for the challenge and get a t-shirt for the challenge. Conditioning: Every 90-seconds perform the following until failure: 40 Double unders 1 Snatch* For load and score *Start at ~65% 1-RM. Each round add (10/5). Once...Read More

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed in the line of duty February 6, 2008. Conditioning: MPCF Board WOD “Randy” 75 Power snatches (75/53) For time (8:00 cap) Compare to Wednesday, 04 August 2021 Strength: 10 Front squats at 60% …Rest 3:00, then… Every...Read More

Strength: 10 Rounds of: 100m Run (recovery pace) 1 Power clean* For quality *Start at ~55%, increase each round, finish at ~90% Endurance: 2-3 Person Teams 12-minutes max calories For scoreRead More

Conditioning: Run 400m and then… 5 Rounds of: 15 Wall ball shots (20/14) @ (10/9′) 10 Deadlifts (135/93) 5 Hang power cleans (135/93) And then… 400m Run For time Post results and experiences to commentsRead More

Memorial Day crew! Strong work everyone! We are excited to announce our NEW website launching this Thursday!   Conditioning: As many reps as possible in 12-minutes: 1 Wall walks 2 Shuttle runs (25-ft down and back = 1) For score* *Add 1 wall walk and 2 shuttle runs to every round…. 1,2,2,4,3,6,4,8,5,10…   Strength: Strict...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Strength: Back Squat From 0:00 to 3:00 on the clock, 20 @ 50% and then… From 3:00-8:00, every minute on the minute: 5 @ 65-70% And then…...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Strength: Clean and jerk 2 @ 55% 2 @ 60% 1 @ 65% 2 @ 60% 2 @ 65% 1 @ 70% 1 @ 75% 1 @...Read More

Strength: On a E2MOM clock, 2 Tempo* Overhead Squats ⇒ 2 Overhead Squats 1 Complex @ 55% 1 Complex @ 65% 1 Complex @ 70% 1 Complex @ 75% 1 Complex @ 80%   For quality *Tempo is 3 seconds down, 2 second pause on bottom   Conditioning: As many reps as possible in 15-minutes...Read More

Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Conditioning: 2024 Functional Fitness Games Quarterfinals WOD 4 With a continually running clock, complete as many reps as possible in 10 minutes of: 10 clean and jerks (135/83) …Rest 1 minute… 10 clean and jerks (185/123) …Rest...Read More

Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Conditioning: 2024 Functional Fitness Games Quarterfinals WOD 3 3 rounds of: 10 Handstand push-ups 20 Toes-to-bar …then without rest… 2 rounds of: 10 Strict handstand push-ups 5 Rope climbs (15′) …then without rest… 1 round of: 10...Read More