Join us this Friday for a FREE WOD!   Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 21 Calories rowed 21 Thrusters (95/63) 21 Butterfly ab-mat sit-ups   For score …rest 2:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15 Calories rowed 15 Thrusters (125/83) 15...Read More

Join us this Friday for a FREE WOD!   Skill: Handstand 0:30 Handstand hold 1:00 Rest   4 rounds for quality   Conditioning: “Seriously?!” 600m Run …then… 2 rounds of: 15 GHD Sit-ups 20 Fat Bar Deadlifts (220/150) 25 Double Unders 25 Burpees 20 Overhead Squats (115/73) 15 Pull-ups …then… 750m Row   For time...Read More

Join us this Friday, December 10th at 1800 for our Christmas Party potluck!   Skill: Pull-ups 3 reps every 0:20 for 6 minutes   For quality   Endurance: Partner WOD, equal work required From 0:00 to 5:00… 2400m* Bike Max burpees in remaining time   …Rest 2:00 then…   From 7:00 to 12:00… 2400m* Bike...Read More

Join us TODAY at 0900 for a FREE class! Everyone is welcome! Skill Work: Pistol Conditioning Pole assisted one-legged static hold 0:30 Right 0:30 Rest 0:30 Left 0:30 Rest   3 Rounds for quality   Then immediately into…   20 Straight legged lifts over kettlebell (10/side) 1:00 Rest   3 Rounds for quality   Conditioning:...Read More

  U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother...Read More

Skill: 0:10 All-out bike 0:10 Bike at 6-min bike test pace 1:00 Rest 7 Rounds   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until clock says 10:00* 9 Thrusters + 9 Pull-Ups + 9 Thrusters  ...Read More

Black Friday will have two WOD times, 0900 and 1200. Saturday class is normal time.   “Black Friday” Partner WOD 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40...Read More

Important notice for Thanksgiving week: Classes are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Saturday class is normal time.   Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2...Read More

Important notice for Thanksgiving week: Class are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend).    Conditioning: Every minute on the minute for 12 minutes*: Minutes 1, 4, 7,...Read More

Skill: 4 push-ups at 32×1 tempo (3 second down, 2 second hold at bottom, and a 1 second up) 5 Sets for quality   Conditioning: Partner WOD 7:00 Max calorie rowed …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 3 Pull-ups 6 Push-ups 9 Squats …Rest 2 minutes then… As...Read More