Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2 rounds of: 50 Sledge Swings (10/8) 25 Pull-up 25/20 Calories Biked 20 Alternating Dumbbell Snatches (50/35) 40 Box Overs...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m   For quality   Conditioning: Complete as many rounds as...Read More

Conditioning: 3-person team WOD* 1200m Sprint 105 Slammers (12/8) @ 2m 90 Calories Rowed 75 Hand-release Push-ups 60 Calories Biked 45 Pull-ups 300 Double Unders   For Time *equal work required on all exercises   …rest 7:00, then as a team… Strength: 12:00 Cap 5-rep max Deadlift For score (team total)   Flexibility/Mobility: ROMWOD    ...Read More

Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50 Wall-Ball Shots (20/14) @ (10/9′) 50 Burpees 50 Double Unders   For Time Compare to Wednesday, 18 January 2017   Mobility & Flexibility: Shoulder Fold –...Read More

Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More

Row Skill: Stroke pyramid: 1,2,3…15…2,1 / 3 light Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back...Read More

Happy Veteran’s Day!   Conditioning: Partner WOD Heroes! 3 round of “Whitten”* 22 Kettlebell Swings (72/53) 22 Box Jumps (24/20″) 400m Run 22 Burpees 22 Wall-Ball Shots (20/14) @ (10/9′)   …rest 2 minutes, then… 4 rounds of “DT”* 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (all use same bar, 155/103)   …rest...Read More

Conditioning: MPCF Board WOD Hero WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   10 rounds for time Compare to Friday, 29 January 2016   Flexibility/Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Couch Stretch – 1:30/side     Post time and experiences to commentsRead More

Skill: 3-person team Row 6000m*   For Time *Each TM will row: 1000m @ 80% 500m PR pace 500m @ 90% 250m @ 95% 250m @ 100%   Conditioning: Complete as many rounds and reps as possible in 11-minutes of: 7 Ring Push-ups 8 Kettlebell Swings (72/53) 9 GHD Sit-ups 10 Overhead Walking Lunges (45/35)...Read More

Coach Jimmy recharging his batteries at his Level 2 re-cert!   Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total...Read More