We had a blast with the Conquer the Gauntlet crew on Saturday!   Conditioning†: On a 12:00 clock… 35/28 Calories ski 35/28 Calories bike 25 Chest to bar pull-ups 10 Bar muscle-ups Max line-facing burpees in the remaining time   For score †Levels: Intermediate/70+ Advanced: 30/24 calories, 25 pull-ups, 10 chest-to-bar Beginner/70+ Scaled: 20/16 calories,...Read More

Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Conditioning: Partner WOD (equal work) 4 rope climbs (13’) 100-ft Mixed Lunges* (2 x 50/35) 400m Run 40 Breakup burpees*   3 rounds for time (30:00 cap) *Mixed lunge has one DB...Read More

Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Conditioning: 10 Kettlebell swings (72/53) 25-ft Handstand walk 12/9 Calories bike 15 GHD sit-ups 12/9 Calories bike 25-ft Handstand walk 10 Kettlebell goblet squats (72/53)   2 rounds for time (10:00 cap)...Read More

Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/16) @ (10/9′) 4 Calories skied   For score *Add two reps to each exercise every round   …rest 3 minutes and then…   As many rounds and reps as possible* in 8 minutes of: 2 Burpees over rower 4...Read More

We know you are having a great time in Alaska, but your Ape family is missing you, Gene! Excited to see you soon!   Conditioning: MPCF Board WOD “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/43) 25 Pull-Ups   For Time Compare to Wednesday,...Read More

Conditioning: 60 Double-unders 45 Handstand push-ups 60 Double-unders 30 Box jumps (30/24″) 60 Double-unders 15 Wall-walks 60 Double-unders   For time (15:00 cap) *Levels Intermediate/70+ Advanced: 45 double-unders (or 90 single-unders), 30 handstand push-ups, 25 box jumps (24/20″), 10 wall-walks Beginner/70+ Scaled: 60 single-unders, 25 handstand pushups (or double dumbbell push-press, 20 box jumps (20/16″),...Read More

Conditioning: Partner WOD, equal work NOT required Midwest Fall Classic 2025 WOD 1 “Block Party” 150m Run (together) 15 Burpees over sandbag (150/100) 15 Sandbag cleans (150/100) 15 Sandbag squats (150/100) 150m Run (together) 12 Burpees over sandbag 12 Sandbag cleans 12 Sandbag squats 150m Run (together) 9 Burpees over sandbag 9 Sandbag cleans 9...Read More

Conditioning: 15/12 Calories Biked 12 Sit-up Slammers (14/10) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean the floor, and place it on the back. **Levels Intermediate/70+ Adv: 12/9 cals, (80/53)/% based Beginner/70+ Scaled: 10/7 cals, (65/43)/% based   Strength: Overhead Squat...Read More

All smiles post workout! Conditioning: “Walk this Way” Partner WOD 10 Box jump overs (30/24) 25-ft Handstand walk 15 Wall ball shots (25/20) @ (10/9′) 25-ft Handstand walk   8 Rounds for time, partners alternate full rounds (15:00 cap) *Levels Intermediate/70+ Adv: (24/20″) box jump overs, 75-ft double dumbbell overhead carry (2 x 35/20), (20/14#)...Read More

  Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by...Read More