Join us this Wednesday for a FREE class! Endurance: “6 Minute Bike Test” 6:00 Bike for total calories   For score Compare to Tuesday, 06 April 2021 Conditioning: “Scott Panchik” 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs (24/20) 1 Rope climb (12′) after each round   For time (15:00 cap)     Post results and experience to...Read More

Join us this Wednesday for a FREE class! Strength: Shoulder Press 7 @ 25% 1RM 5 @ 40% 4 @ 55% 3 @ 65% 2 @ 75% 2 @ 85% 2 @ 90% 1 @ 92.5% 1 @ 95% 1 @ 97.5%   For quality of lifts (20:00 cap)   Conditioning: 21-15-9 rep rounds of:...Read More

Join us Wednesday, 25 August for a FREE class! Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar   3 Sets for quality   Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103)...Read More

  Conditioning: Pick two of the three, rest 10:00 between Option 1: MPCF Board WOD: Max reps rope climbs (12′) in 2:00   For score   Option 2: MPCF Board WOD: Max unbroken WB shots (20/14)@(10/9′)   For score   Option 3: As many reps as possible in 7 minutes of*: 1 Strict pull-up 1...Read More

Women’s opening round snatch ladder at the 2021 Functional Fitness Games   Conditioning: Partner WOD 5-minute AMRAP* of (alternating rounds): 10/8 Calories rowed 7 Strict pull-ups …Rest 2-minutes, then… 5-minute AMRAP of (alternating rounds): 10/8 Calories rowed 7 Burpees-over-bar …Rest 2-minutes, then… 5-minute AMRAP of (alternating rounds): 10/8 Calories rowed 7 Front squats (115/73)  ...Read More

0630 and 0845 class is canceled this Friday only. Sorry for any inconvenience. “Bring -a-Friend” Conditioning: Complete as many rounds and reps as possible in 7-minutes of: 4 Burpees 8 Half tacos 16 Single unders   For score   …rest 3:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15/12 Calories...Read More

Monday, 0630 class is canceled this week only. Sorry for any inconvenience.   This WOD is dedicated to Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle...Read More

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.   Strength & Conditioning: 21-15-9 rep rounds of: Front squats* (135/93) Push-ups …then… 15-9-6 rep rounds of: Hang power cleans (135/93) Box jumps (30/24″) …then… 9-6-3 rep rounds of: Thrusters* (135/93) Bar-facing burpees   For...Read More

Congrats to Coach Sarah and Coach Christa for competing in the Monster Games 2021 Masters Women division! Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.   Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters (95/63) Pull-ups   For Time Compare to Monday,...Read More

  Conditioning: Complete as many rounds and reps in 9 minutes of: 10 Knees-2-elbows 50′ Handstand walk Rest 4 minutes, then… Complete as many rounds and reps in 7 minutes of: 1,2,3,4….rep rounds of: Bar muscle-ups Power clean and jerk (185/123) Rest 3 minutes, then… Complete as many rounds and reps in 5 minutes of:...Read More