Strong work Teams! Fun was had, and injuries avoided!   Conditioning†: Monster Games 2026 Intermediate/Masters Team WOD 3 “Mountain Top” 2-mile run* into… 75/60 Calorie row*   For time *The run will be 200m shy of 2 miles when the athlete performs the row. At the completion of the row, the athlete will finish the...Read More

0845 class on Friday is canceled. We are sorry for any inconvenience.   Conditioning: 2 Rounds of: 10 Deadlifts (225/153) 10/8 Calories biked 10 Burpee Box Jump Overs (24/20) 10 Pull-ups …Rest 4:00 and then… Repeat the above, including rest, for a total of 3 Sets (6 total rounds) For total work time (total time...Read More

Iron Club/Open Gym at 1730 on Thursday and 0845 on Friday this week are canceled. We are sorry for any inconvenience.   Endurance: 4-3-2-1 minutes: Row Bike Ski   For max calories     Post results and experiences in the commentsRead More

  Endurance: 1-mile Run 2000m Ski 2000m Row 4800m Bike   For time (40:00 cap)   †Levels: Intermediate/70+ Advanced: 1200m Run, 1600m Ski, 1600m Row, 3600m Bike Beginner/70+ Scaled: 800m Run, 1200m Ski, 1200m Row, 2400m Bike   Post results and experiences in the commentsRead More

  Conditioning†: Partner WOD (alternate complete rounds) 8 rounds of: 10/8 Calories ski 6 Chest-to-bar pull-ups 3 Cluster (155/103)   …rest 2:00, then… 8 rounds of: 10/8 Calories bike 4 Bar muscle-ups 2 Cluster (175/113)   For time (30:00 cap) †Levels: Intermediate/70+ Advanced: Same rep counts; pull-ups, clusters (135/93); chest-to-bar pull-ups, clusters (155/103) Beginner/70+ Scaled:...Read More

  Endurance†: 20/16 Calories skied 25 Burpee box jump overs (24/20″) 30/24 Calories rowed 35 Squats 40/32 Calories biked 45 Sit-ups 50 Double-unders   2 Rounds for time Compare to Wednesday, 26 November 2025 (30:00 cap)   †Levels: Intermediate/70+ Advanced: 15/12 cal ski, 20 burpee box jump overs (20/16″), 25/20 cal row, 30 squats, 35/28 cal...Read More

    Conditioning: 800m Run for time …Rest until 10:00 on clock and then… 5 rounds of: 10 Kettlebell swings (97/62) 20-ft Handstand walk 15 Wall-ball shots (25/20) @ (10/9′) 20-ft Lunges   For time     Post results and experiences in the commentsRead More

Time to see what your 3-person team can do for “1776”!   Conditioning†: MPCF Board WOD “1776” 3-person Team* WOD Buy-in: 144 Cals biked …then… 132 Kettlebell swings (53/35) 132 Double-unders 132 Double Dumbbell Push Press (2x 50/35) 132 D-ball cleans (100/70) 132 Wall-ball shots (20/14)@(10/9′) 168 Burpees 132 Pull-ups 132 Box jump overs (20″)...Read More

  This Friday, July 3rd 5:30pm class cancelled. Get your 3-person team together and join us Saturday for “1776”!   Conditioning: “Two Fitty: Celebrating 250 Years Strong” 10 Shuttle runs (25′ down and back) 10 Push-ups 10 Hang power cleans (95/63) 10 Ring dips 10 Clusters (95/63)   5 Rounds for time (30:00 cap)  ...Read More

Get your 3-person team together and join us this Saturday for “1776”!   Conditioning: Partner WOD 4 rounds for time of: 25-ft Synchro sandbag lunges (100/75) 15 Synchro burpees over sandbag   …rest 5:00, then…   10 Bar muscle-ups 50 Calories biked   4 rounds for time (35:00 total time cap)   †Levels: Intermediate/70+ Advanced: Synchro...Read More