Strength: 10 Rounds of: 100m Run (recovery pace) 1 Power clean* For quality *Start at ~55%, increase each round, finish at ~90% Endurance: 2-3 Person Teams 12-minutes max calories For scoreRead More

Conditioning: Partner WOD, equal work 100-ft Backrack lunges (135/93) 40 Toes-to-bar 100-ft Backrack lunges (135/93) 40 GHD Sit-ups …Rest until 15:00, then… Complete as many reps as possible in 3-minutes of: Bar muscle-ups …then… Complete as many reps as possible in 2-minutes of: Double unders For time and scores Strength: Deadlift At the top of...Read More

Memorial Day crew! Strong work everyone! We are excited to announce our NEW website launching this Thursday!   Conditioning: As many reps as possible in 12-minutes: 1 Wall walks 2 Shuttle runs (25-ft down and back = 1) For score* *Add 1 wall walk and 2 shuttle runs to every round…. 1,2,2,4,3,6,4,8,5,10…   Strength: Strict...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: MPCF Board WOD “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats   For score Compare...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Skill work: 5 Pistols* – Right 5 Pistols* – Left Rest 1:00   3 rounds for quality *If not doing Rx, use the most challenging progression capable...Read More

THANK YOU to our amazing Festivus volunteers! Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: As many rounds and reps as possible in 30-minutes of: 14/12 Calories biked/skied 14 Alternating front rack lunges (135/93)...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Strength: Deadlift 5 @ 70% 5 @ 80% 5 @ 80% 5 @ 85%   For quality   Endurance: Partner WOD, equal work* Max calories biked in...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: Run 1-mile …then… Complete as many rounds and reps as possible in 12-minutes of: 5 Pull-ups 10 Push-ups 15 Squats …then… Run 1-mile   For time...Read More

Strength: On a E2MOM clock, 2 Tempo* Overhead Squats ⇒ 2 Overhead Squats 1 Complex @ 55% 1 Complex @ 65% 1 Complex @ 70% 1 Complex @ 75% 1 Complex @ 80%   For quality *Tempo is 3 seconds down, 2 second pause on bottom   Conditioning: As many reps as possible in 15-minutes...Read More

Join us for FREE on Friday, April 26th! No fitness experience is needed, and everyone is welcome!   Conditioning: 2024 Functional Fitness Games Quarterfinals WOD 3 3 rounds of: 10 Handstand push-ups 20 Toes-to-bar …then without rest… 2 rounds of: 10 Strict handstand push-ups 5 Rope climbs (15′) …then without rest… 1 round of: 10...Read More