Skill: 5 Dual kettlebell L-sit strict press (tempo 3 sec up, 3 sec down) 0:30 Rest 10 Single arm bent over kettlebell row (5 ea arm, 3 sec pause at top) 1:00 Rest   4 Sets   Conditioning: 3 rounds of: 12 Box overs (24/20″) 6 Snatches (95/63) …rest 3:00, then… 3 rounds of:...Read More

Conditioning: MPCF Fitness Challenge WOD 20 Burpees 20 Sit-ups 20 Squats 20/16 Calories rowed 80 Single-unders   4 rounds for time (20:00 cap)   Strength: Find a 3-rep max hang power clean     Post results and experience to commentsRead More

  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 Score   Strength: Clean 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%...Read More

General Warm-up: 2 rounds of: Bike 1:30 10 Spiders 10 Push-ups Row 1:30 10 Sit-ups 10 Squats Ski 1:30 10 Ring rows 10 SP w/T’s Run 200m   Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked...Read More

0530 & 0630 classes canceled for Friday and Monday. Sorry for any inconvenience.   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time Compare to Saturday, 29 February 2020 *Run 400m...Read More

  Skill: 5 Tempo Ring Rows (3-0-3-0 pace) 1:00 Rest 10 Double Kettlebell L-sit Strict Press 1:00 Rest   4 Sets   Conditioning: Complete as many rounds and reps as possible in 10-minutes of: 14 Burpees over rower 20 Wallball shots (25/20) @ (9’) 14 Burpees over rower 20 Calories row   For score  ...Read More

Skill: 10 Parallette Shootthroughs 1:00 Rest 7 Parallette Push-ups 1:00 Rest   3 Sets   Conditioning: Fitness Challenge WOD 21-15-9 Rep rounds of: Calories biked Alternating dumbbell snatches (50/35)   2:00 Rest   21-15-9 Rep rounds of: Calories rowed Burpees   For total time     Post results and experiences to commentsRead More

Skill: 0:30 Parallette Tuck Hold 0:30 Rest 1/1 Handstand Box Walk (1 rotation left plus 1 rotation right) 2:00 Rest 5 Sets   Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 06 May 2019     Post results and experiences to commentsRead More

  Skill: 3 Wall Walks 10 Supinated Ring Rows w/ feet elevated Rest 2:00   4 sets   Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93)   …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35)   …rest 3:00, then… Run 400-300-200 GHD Sit-ups 32-24-16  ...Read More

Challenges officially start today!! You have until this Friday to sign-up. Do NOT miss this fun, athlete building opportunity!   Skill: 5 Sets: 4 Negative pull-ups w/ 4 sec count down Rest 2:00   Conditioning: MPCF Board WOD “Running Burpees” Run 200m 40 Burpees* Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10...Read More