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
Register to compete or volunteer for Spring Festivus Games 2025! Conditioning: 1000m Row 100-ft Double dumbbell front rack lunges (2 x 50/35) 1000m Ski 100-ft Double dumbbell front rack lunges (2 x 50/35) 2000m Bike For time (20:00 cap) Accessory Work: Straddle seated double dumbbell strict press* 8-reps 4 Sets for quality...Read More
Register now for the 2025 Functional Fitness Games Open! Take the 2025 Judges course! Conditioning: Partner WOD, equal work 80-60-40-20 Double-unders 40-30-20-10 Double dumbbell push press (2 x50/35) 20-15-10-5 Box overs (30/24″) 10-8-6-4 Bar muscle-ups For time (20:00 cap) Strength: Start at 30% of clean and jerk, every 75 seconds, add +/-...Read More
The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: 800m Row 21 Overhead squats (135/93) 600m Row 15 Overhead squats (135/93) 400m Row 9 Overhead squats (135/93) 200m Row For time Strength: Deadlift 5 @ 70% of 1-rm 3 Sets for quality ...Read More
