Conditioning: MPCF Fitness Challenge WOD 20 Burpees 20 Sit-ups 20 Squats 20/16 Calories rowed 80 Single-unders   4 rounds for time (20:00 cap)   Strength: Find a 3-rep max hang power clean     Post results and experience to commentsRead More

Skill: 10 Hollow rocks 10 Arch raises 20 Hollow/arch swings on bar 1:00 Rest   5 Sets   Conditioning: 12 Devil presses (50/35) 50′ Double dumbbell walking lunge* 9 Devil presses (50/35) 50′ Double dumbbell walking lunge 6 Devil presses (50/35) 50′ Double dumbbell walking lunge 3 Devil presses (50/35) 50′ Double dumbbell walking lunge...Read More

General Warm-up: 2 rounds of: Bike 1:30 10 Spiders 10 Push-ups Row 1:30 10 Sit-ups 10 Squats Ski 1:30 10 Ring rows 10 SP w/T’s Run 200m   Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked...Read More

0530 & 0630 classes canceled for Friday and Monday. Sorry for any inconvenience.   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time Compare to Saturday, 29 February 2020 *Run 400m...Read More

Endurance: Row 15/12 calories 25′ Handstand walk Row 15/12 calories 1:30 Rest   7 Rounds for total time     Post results and experiences to commentsRead More

Conditioning: “Functional Fitness Total-ish” Find max reps at 80% (of 1RM) of each of the following lifts: Back Squat Shoulder Press Deadlift   For total reps and weight lifted     Post results and experiences to commentsRead More

Endurance: 4:00 Bike 4:00 Row 4:00 Rest   3 Rounds for total calories     Post results and experiences to commentsRead More

Skill: 10 Scapular pull-ups 0:30 Rest 0:20 Chin over bar hold 0:30 Rest 10 Lat activations 2:00 Rest   3 Sets   Conditioning: Partner WOD 8 Min AMRAP (partners alternate rounds) of: 1 Deadlift (225/153) 2 Burpee box overs (24/20) 3 Toes to bar   Rest 7 min   9 Min AMRAP (partners alternate exercises)...Read More

Skill 1: 3/3 Hollow Rock to Arch (3 ea direction) 1:00 Rest 10 Double Dumbbell Maltese Press* 1:00 Rest 5 Sets *moderate weight, but each 10 should be done unbroken FC Skill challenge: Max reps single-unders 2 Attempts   Strength: EMOM for 15 minutes: 1 Squat clean (70-75% of 1-rep clean)*   For quality of...Read More

Endurance: 20-15-10 calorie rounds of: Calories ski erg Calories assault bike Calories row …then… Run 1 mile …now… 10-15-20 calorie rounds of: Calories ski erg Calories assault bike Calories row   For time (40:00 cap)   Accessory: 10 Wall assisted single leg RDLs (5 ea leg) 4 Sets for quality     Post results and...Read More