Conditioning: Partner WOD, equal work required   10 Pull-ups 31 Wall ball shots (20/14)@(10/9) 10 Power snatches (95/63) 31 Kettlebell swings (53/35) 10 Toes to bar 300m Run (together)   4 Rounds for time     Post results and experience to commentsRead More

Endurance: 600m Run 2:00 Rest 600m Run 2:00 Rest 600m Run 2:00 Rest 400m Run 1:00 Rest 400m Run 1:00 Rest 400m Run   For time   Accessory Work: Barbell Z-press Max reps in 1 minute (at 20-25% of 1-rm clean & jerk) 2:00 Rest 3 Sets for total reps     Post results and...Read More

  Conditioning: As many reps as possible in 5 minutes of: 10 Cal bike 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…   As many reps as possible in 5 minutes of: 10 Cal ski 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Endurance: Run 800m Ski 3:00 for calories Bike 3:00 for calories Row 3:00 for calories Rest 5:00   2 rounds for time and total calories     Post results and experiences to commentsRead More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Conditioning: Partner WOD Complete as many reps as possible in 8:00 (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball shots (20/14) @ (10/9′) 20 Burpees   Rest 2 min, then… 2 Min AMCAP row   Rest 2 min,...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Endurance: Run 1 mile Rest 2:00 15 Calories ski 15 Calories row 15 Calories bike Rest 2:00 Run 800m Rest 2:00 20 Calories ski 20 Calories row 20 Calories bike Rest 2:00 Run 400m Rest 2:00 25 Calories ski...Read More

Join us TODAY for a FREE class at 0900!   Conditioning: 4-person team Part 1: For time (8:00 cap): 100 Double unders 80 Sit-ups 60 Box jump overs (20″) 40 Plate-facing burpees   …rest 3:00, then… Part 2: Team splits into 2 partner groups (PG)*, then… For total score* (7:00 cap): 40-30-20-10 rep rounds of:...Read More

Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Wednesday, 13 September 2017 *On rounds 1 and 3 do...Read More

Monday, 0630 class this week is canceled. Sorry for any inconvenience. Join us this Saturday, 09 Oct. for a FREE class at 0900!   Endurance: Every 7:00 on the minute, for 5 rounds: 400m Run Max cals bike/ski/row to the 5:00 mark*   For score of total calories *Mandatory rest at the 5:00 mark each...Read More

Skill: 10 Scapular pull-ups 0:30 Rest 3 Strict pull-ups 0:30 Rest 10 Lat activations 2:00 Rest   3 Sets   Conditioning: Partner WOD, equal work each exercise 10 Chest to bar pull-ups 16 Alternating pistols 25ft x 2 Handstand walk 16 Cal row 10 Ring dips   8 rounds for time Compare to Saturday, 03...Read More