Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: As many rounds and reps as possible in 12 minutes of: 10 Shoulder to overhead (125/83) 10 Box jumps (24/20″) 10 Bar facing burpees For score …Rest 10:00, then… Strength: Deadlift 30 @ 55% 1-rep max deadlift 2:00 Rest...Read More
Conditioning: As many rounds and reps as possible in 8 minutes of: 10 Overhead squats (95/63) 10 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 6 minutes of: 8 Overhead squats (115/73) 8 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 4 minutes...Read More
Conditioning: As many rounds and reps as possible in 20:00 of: 1 Wall walk 1 Cluster (155/103)* For score *Add 1 rep to each exercise each round Accessory Work: 0:20 Hollow hold 0:20 Hollow rock 0:20 Half tacos 1:00 Rest 3 Sets for quality Post results and experience to commentsRead More
This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max thrusters (115/73) Even minutes: 0:30 Max chest to bar pullups …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes:...Read More
Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max deadlifts (275/183) Even minutes: 0:30 Max bar facing burpees For score …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max deadlifts (225/153) Even minutes: 0:30 Max burpees For score …Rest 5:00 then… Form a...Read More
Join us today for a FREE class! There are progressions/modifications for everyone’s ability. Conditioning: On an 8:00 clock… 3 Rope climbs (12′) 6 Double dumbbell clusters (2x 50/35) 3 rounds then… Max calories biked in remaining time …Rest 2:00 min… On an 8:00 clock… 10 Box jumps (30/24”) 10 Push-ups 3 rounds...Read More
Join us this Monday at 0930 for a Labor Day WOD! This will be the only class time on Monday. Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar 3 rounds for time (10:00 cap) …rest and warm-up* lifts in 15:00, then… “Roadhouse” Complete as many rounds* and reps...Read More
Conditioning: 21-15-9 Rep rounds of: Shoulder press (95/63) Chest-to-bar pull-ups For time Accessory: 12 Single Leg Kettlebell Crossover Deadlifts (6/6) 2:00 Rest 3 Sets for quality *Each set can be building based on feel or same weight throughout all sets Post results and experience to commentsRead More
New gym mats! Thank you to all our MPers who came out to help! Conditioning: “DT” 12 Deadlifts (155/103) 9 Hang power cleans 6 Push jerks 5 Rounds for time Core Accessory: 0:20 Low plank 0:10 Rest 4 rounds 0:20 Hollow hold 0:10 Rest 4 rounds Post results and...Read More
