Skill: 0:20 L-hang from bar 0:30 Rest 1/1 Handstand box walks (1 rotation left and 1 rotation right) 1:00 Rest   3 Sets   Conditioning: Partner WOD “Hitman” (WOD Courtesy of Masters Mania 3 Competition) 21 Push press (95/63) 21 Bar over burpees 21 Box jumps* (24/20) 15 Push press (115/73) 15 Bar over burpees...Read More

  Endurance: Every 10 minutes, for 30 minutes: 30/24 Cal row 30 Alternating dumbbell snatches (50/35) 30/24 Cal bike   For total work time     Post results and experiences to commentsRead More

  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: 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

Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters (95/63) Pull-ups   For Time Compare to Wednesday, 23 January 2019   Skill: 0:20 Hollow Hold into 10 Hollow Rocks 0:30 Rest 0:20 Arch Hold into 10 Arch Rocks 1:00 Rest   5 Sets     Post results and experiences to commentsRead 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: 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

Today is the last day to signup for the Fitness Challenge and the Nutrition Challenge! Conditioning: MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing...Read More

No Tuesday 0515 class this week. All other classes are normal. We apologize for any inconvenience. Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!   Endurance: 175m Hill Sprint Rest 3:00   4 rounds for total sprint time   Conditioning: Perform 3 rounds of: 20...Read More

  Skill Work: 3 rounds: 0:30 Work to hold chin over bar in hollow hold 0:30 Rest 10 Scapular pull-ups 0:30 Rest 10 Standing band lat pull downs 0:30 Rest   Conditioning: 0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible) 0:30 Rest 0:30 Max calories biked 0:30 Rest   7...Read More