Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: Row 1000m 10 GHD back extensions 15 Squat cleans (95/63) 20 Handstand push-ups Bike 500m 25 Pull-ups 30′ Handstand walk 35 Double-unders Ski 250m For time (15:00 cap) Strength: Clean 8@25% 1RM 6@35% 5@45% 4@55% 3@65% 3@75% 2@80% 1%85%...Read More
Join us this Saturday at 0900 for a FREE class! Everyone welcome! Conditioning: As many rounds and reps as possible in 15 minutes of: 5 Single-arm dumbbell overhead squat with right arm (50/35) 5 Single-arm dumbbell overhead squat with left arm (50/35) 5 Bar muscle-ups 30′ Single-arm dumbbell overhead walking lunge with right arm...Read More
Flashback to 2012! Join us this Saturday at 0900 for a free class! Everyone welcome! Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups Fran’s House 15 Thruster (95/63)(80/53) 15 Pull-ups Nancy’s House 400m Run 15...Read More
Black Friday will have two WOD times, 0900 and 1200. Saturday class is normal time. “Black Friday” Partner WOD 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40...Read More
Important notice for Thanksgiving week: Classes are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Saturday class is normal time. Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2...Read More
Important notice for Thanksgiving week: Class are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Conditioning: Every minute on the minute for 12 minutes*: Minutes 1, 4, 7,...Read More
Skill: 4 push-ups at 32×1 tempo (3 second down, 2 second hold at bottom, and a 1 second up) 5 Sets for quality Conditioning: Partner WOD 7:00 Max calorie rowed …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 3 Pull-ups 6 Push-ups 9 Squats …Rest 2 minutes then… As...Read More
Plan to join us on Wednesday for a free WOD! Skill: 0:15 Side high plank (L) 0:15 Side low plank (L) 0:15 Side low plank w/ reach dive (L) 0:15 Rest 0:15 Side high plank (R) 0:15 Side low plank (R) 0:15 Side low plank w/ reach dive (R) 0:15 Rest 0:15 V-ups (for...Read More
Plan to join us on Wednesday for a free WOD! Conditioning: 4 rounds of: 21 Calories rowed 15 Toes-2-bar 9 Front squats (125/83) For time Strength: Front Squats 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%...Read More
