Come to the UMAC to cheer on the “MP Vintage 246” team at KO in the OK 12 today and tomorrow!   Conditioning: Partner WOD 25 Strict pull-ups 80* Calories rowed 50 Devil presses (2 x 50/35) 80 Calories skied 75 Toes to bar 80 Calories biked 100m Front rack lunges (2 x 50/35)  ...Read More

Accessory Work: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. The suggested weight is between 1# and 5#. Start lighter than you think. If you complete one set, you may increase the weight, but do not...Read More

  Conditioning†: Partner WOD 10 rounds of (alternate exercises): 1 Squat clean (205/133) 50-ft Handstand walk 10 Calories biked   …Rest 3:00, then…   6 rounds of (equal work each movement): 50 Double unders 10 Bar-facing burpees   For time †Levels: Intermediate/70+ Advanced: (165/108), 25-ft HS walk or 3 Wall-walks, 8 cal bike, 30 Double...Read More

Conditioning†: KO in the OK 2026 WOD 5 “Throwing Haymakers” 3-person team WOD version* Round 1: 30 Handstand push-ups 15 Snatches (95/63) Round 2: 30 Handstand push-ups 15 Snatches (115/83) Round 3: 30 Handstand push-ups 15 Snatches (135/93)   For time (14:00 cap) *The team completes round 1, moves the bar forward and adds weight,...Read More

Classes today are: 0900 and 1200 only. Regular schedule resumes tomorrow, Saturday. “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add-and-repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 30 Double-unders 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (11/10’) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols...Read More

Class schedule this week is regular through Wednesday noon class, then closed Christmas Eve night class through Friday, 26 December. Back to normal Saturday at 0900.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9...Read More

Conditioning: 600m Row 12 Hang squat cleans (185/123) 6 Wall-walks 400m Row 8 Hang squat cleans 4 Wall-walks 200m Row 4 Hang squat cleans 2 Wall-walks   For time (16:00 cap)     †Levels: Intermediate/70+ Advanced: 500m Row, 10 HSC (155/103), 5 WW, 300m Row, 6 HSC, 3 WW, 150m Row, 3 HSC, 2 WW...Read More

Congratulations to Steve Miller! The 2025 MP Ping Pong Champion! Conditioning: 50/40 Calories biked 30 Wall-ball shots (25/16) @ (10/9′) 25 Deadlifts (225/153) 20 Chest-to-bar pull-ups 15 Clean and jerks (185/123) 10 Kettlebell swings (97/62) 5 Clusters (155/103) 50/40 Calories rowed   For time (22:00 cap) †Levels: Intermediate/70+ Advanced: 40/32 cal bike, 24 WBS (20/14),...Read More

  Conditioning: Every 10:00 on the minute perform: 500m Row/500m Ski/1200m Bike 9 Devil presses (2 x 50/35) 7 Strict handstand push-ups 5 Squat snatches (155/103)   3 Sets for time each set (8:00 cap each sett)   †Levels: Intermediate/70+ Advanced: 400m Row/Ski, 1000m Bike, 8 Devil press (2 x 40/30), 6 kipping handstand push-ups,...Read More

Join us tonight for the Christmas party at 6:00 pm! Friends and family welcome!   Conditioning†: Partner WOD (equal work) 30 Calories skied 30 Knee-to-elbows 30 Calories biked 20 Bar muscle-ups 30 Calories rowed 30 Alternating dumbbell snatches (70/50)   2 rounds for time   †Levels: Intermediate/70+ Advanced: 26 on all calories, 26 K2E, 30...Read More