Monday’s WOD will be at the Memorial High School track at 0900.   Conditioning: MPCF Hero Board WOD “Michael” Run 800m 50 Back Extensions 50 Sit-ups   3 rounds for time Compare to Monday, 04 October 2010     Post results and experiences to commentsRead More

Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience.   Conditioning: 20/16 Calories rowed 20 Burpees   5 rounds for time   Skill: Handstand and Pistol progressions   Mobility: Hip capsule Reclined spinal twist Twisted cross   Royal Huddleston Burpee Challenge: Day 108     Post results and...Read More

  Conditioning: 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 Wednesday, 29 March 2017   Or… “Mary” Complete as many rounds and reps as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols...Read More

  Strength: Floor Press 1-rep max   For max load   Conditioning: 11 Front squats (135/93) 11 Toes-2-bar   7 rounds for time     Post results and experiences to commentsRead More

Reminder, no 0630 class Tuesday.   Conditioning: 12/10 Calories biked 25 Double unders 5 Burpees Rest 1:00   5 rounds for time   Strength: Back squats 5 reps @ 65% 5 reps @ 70% 5 reps @ 75% 5 reps @ 80%   For quality     Post results and experiences to commentsRead More

  Conditioning: 2019 Functional Fitness Games Online Qualifier WOD 1 15 Deadlifts (225/155) 35 Overhead squats (75/55) 90 Double unders   3 rounds for time   Royal Huddleston Burpee Challenge: Day 97     Post results and experiences to commentsRead More

No 0630 class Tuesday. All other classes are normal.   Conditioning: 2019 Functional Fitness Games Masters Online Qualifier WOD 2 80 Bar-facing-burpees 4000m row   For time (30 minute cap)   Royal Huddleston Burpee Challenge: Day 94     Post results and experiences to commentsRead More

Christa and Jef having fun with WOD 3 at Festivus Games on Saturday!   Conditioning: Athletic Skill Sheet Beginner WOD “Christine” 500m row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 rounds for time Compare to Wednesday, 09 May 2018   Strength: Push-Press 3-rep max (connected)   For max load   Mobility: Reclined spinal twist...Read More

Conditioning: Partner up, and complete: Part 1: 6 minute AMRAP of: 12 Synchro Deadlifts (105/75) 9 Synchro Hang Power Cleans (105/75) 6 Synchro Shoulder-Overhead (105/75)   …rest 2 minutes, then… Part 2: 40 Pull-ups For time (2:00 cap)   …rest 3 minutes, then… 10 minute AMRAP of: 1 Box Jump (20″), 1 Thruster (95/63)* 2...Read More

  Conditioning: Complete as many rounds as possible in 30-minutes of: 30-ft Overhead Walking Lunges (55/45) 7 Plate-facing Burpees 30-ft Overhead Walking Lunges 7 Chest-2-Bar Pull-ups   For Score   Flexibility: Couch Stretch Bilateral Shoulder Flexion Low Lunge Twist     Post results and experiences to commentsRead More