Fitness Race Prep: 400m Run 400m Ski 400m Run 15m Sled push (445/335) 400m Run 10 Wall walks 400m Run 400m Row 400m Run 200-ft Kettlebell farmer carry (2 x 70/53) 400m Run 100-ft Sandbag lunges (70/50) 400m Run 30 Wall-ball shots (20/14) @ (10/9′)   For time (35:00 cap)   †Levels: Intermediate/70+ Rx: 300m...Read More

  Conditioning: Partner WOD, equal work 300m Run (together) 50-ft Handstand walk 10 Cleans (225/153) 50-ft Handstand walk   5 Rounds for time (25:00 cap) †Levels: Intermediate/70+ Advanced: (185/123) cleans, 40-ft HSW or 4 wall-walks Beginner/70+ Scaled: 200m run, (155/103) cleans, 4 scaled wall-walks     Post results and experiences in the commentsRead More

Conditioning: “Giant Speed Jenga” As a class, using a giant Jenga set with numbers 1-8 and blanks, perform the following: Complete as many rounds in 30 minutes of: 1 – 10 Wall-ball shots (20/14)@(10/9′) 2 – 20 Kettlebell Russian twists (choose weight) 3 – 10 Box jump-overs (24/20″) 4 – 10 Dumbbell snatches (53/35) 5...Read More

Conditioning: 25 Calories skied 500m Run 50m Burpee broad jumps 400m Run 40 Toes-to-bar 300m Run 30 Wall-ball shots (25/20) @ (10/9’) 200m Run 20 Strict pull-ups 100m Run 10 Strict handstand push-ups 25 Calories rowed   For time (30:00 cap) †Levels: Intermediate/70+ Rx: Same as Rx, except (20/14) WB and kipping HSPU Beginner/70+ Scaled:...Read More

Conditioning: On a 0:30 work/0:30 rest clock, accumulate max reps at each of the following stations: GHD Sit-ups Calories biked Front Squats (135/93) Plate push-ups   5 Rounds* for score *Rest 1:00 between each round   †Levels: Intermediate/70+ Advanced: (115/78) front squats Beginner/70+ Scaled: (95/63) front squats, GHDs to parallel     Post results and...Read More

Class is canceled on Saturday because everyone will be at Conquer the Gauntlet! Click HERE to register for Conquer the Gauntlet on Sept 12th!   MPF Hero Board WOD† “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11...Read More

Class is canceled on Saturday because everyone will be at Conquer the Gauntlet! Click HERE to register for Conquer the Gauntlet on Sept 12th! Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 20 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts)   For...Read More

  Class at 0900 only today! Click HERE to register for Conquer the Gauntlet on Sept 12th! “Laborious” Partner WOD* 50 Calories skied 60 Stationary barbell lunges (95/63) 70 Double unders 80 Pull-ups 90 Bar-over-burpees 100 Calories rowed* 90 Sit-ups 80 Hang squat cleans (95/63) 70 Crossover single unders 60 Kettlebell swings (72/53) 50 Calories biked...Read More

Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: New MPF Partner Board WOD, equal work required, tag between exercises “Boldly Go” Buy-in: 2 Rounds* of: Males: 25 Calories skied Females: 20 Calories skied   …then immediately into 4 rounds of… 10 Burpee pull-ups 20 Wall-ball shots (20/14) @ (10/9′) 30 Alternating dumbbell snatches...Read More

Click HERE to register for Conquer the Gauntlet on Sept 12th! Fitness Race Prep: 300m Run 100-ft Sandbag lunges (75/50) 300m Ski 200-ft Farmer carry (2 x 70/53) 300m Row 100-ft Burpee broad jumps   3 rounds for time (35:00 cap)   †Levels: Intermediate/70+ Advanced: 200m run/ski/row, sandbag (50/30), FC (2 x 53/35) Beginner/70+ Scaled: 150m run/ski/row,...Read More