Conditioning: As many rounds and reps as possible in 4 minutes of: 15/12 Calories biked 10 Alternating dumbbell snatches (50/35) …Rest 2 minutes then… As many rounds and reps as possible in 4 minutes of: 15/12 Calories rowed 10 Burpees over rower …Rest 2 minutes then… As many rounds and reps as possible in 4...Read More
Join us on TODAY for a free WOD! Available class times are: 0530, 0630, 0845, 1200, 1730 Conditioning: Partner WOD 1:00 work/0:15 transition at the following stations* Calories ski erg Alternating dumbbell hang clean & jerk (50/35) Stationary plate overhead alternating lunges (45/35) Rope climbs (12′) Double-unders Abmat butterfly sit-ups 4 rounds*...Read More
Plan to join us on Wednesday for a free WOD! Skill: 0:15 Side high plank (L) 0:15 Side low plank (L) 0:15 Side low plank w/ reach dive (L) 0:15 Rest 0:15 Side high plank (R) 0:15 Side low plank (R) 0:15 Side low plank w/ reach dive (R) 0:15 Rest 0:15 V-ups (for...Read More
Plan to join us on Wednesday for a free WOD! Conditioning: 4 rounds of: 21 Calories rowed 15 Toes-2-bar 9 Front squats (125/83) For time Strength: Front Squats 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%...Read More
Join us Wednesday, 17 November for a FREE class! Class times: 0530, 0630, 0845, 1200, 1730 MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53) For score Compare to Monday, 20 May 2019 Or… “Mary” Complete...Read More
In honor of Veteran’s Day tomorrow, November 11, choose one of the following Hero WOD’s: Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his...Read More
Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest 4 sets for quality Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar For score *Partner A completes 25′, then...Read More
Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool thing about Functional Fitness, EVERYTHING is modifiable. 🙂 Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Chest-2-bar pull-ups 6 Burpees 8 Slammers (12/8) @ 2m 10 Alternating DB ground...Read More
Make plans to join MP this Saturday for a free WOD at 0900! Skill: Transitioning on and off the rower 10 reps of: Get on, row 30m, get off, rest 30 seconds For quality Conditioning: 30 Double unders 20 Burpees-over-bar 10 Power Snatches (95/63) 2 rounds for time (9:00 cap) ...Read More
