“Muscle-head”   5 Muscle-ups 10 Overhead Squats (115/75) 20 Calories Rowed   4 rounds for time     Post time to commentsRead More

  “Mere Mortals”   Every minute on the minute perform: 3 Power cleans (115/75) 3 Front Squats 3 Split Jerks   Continue performing these 9 reps until you cannot complete the reps within the minute. There will be a 15 minute cap. If minute 14 is successful, on last minute, do as many cycles as...Read More

  Main WOD: “Skippin’ Town” 90 Speed Skips 60 Sledge Swings (10/8) 30 Slammers (12/8) 10 Parallette Pass Throughs   4 rounds*   …then 50 Burpees*   For total time     Strength WOD: Clean & Jerk (20 minute cap) Warm-up 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps...Read More

  Strength WOD: Snatch (20 minute cap) Warm-up 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1+ reps @ 90% 1RM     Conditioning WOD: “Insatiable” Complete as many rounds as possible in 8:00 of: 6 Shoulder-2-Overhead (95/63) 9 Bar-over-Burpees 12 V-ups     Post max reps...Read More

Strength WOD: Perform the following for quality (20 minute cap): Hang Power Clean Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Speed WOD: “No Doubt” 21 Kettlebell Push-ups 15 Box Jumps (30/24″) 9 Strict Pull-ups   3 rounds...Read More

Class times are: 0600 and 1730 only   Functional Fitness Total Back Squat 1-rep max Shoulder Press 1-rep max Deadlift 1-rep max   For total score   Post score to comments       CFE WOD: Choose a sport: Run, Row, Bike, or Swim   6-10 rounds of: 1 minute on, 1 minute off  ...Read More

   Before (2010) / After (2013) Holiday Hours: 31 DEC 0515, 0900, 1200, 1530; 01 JAN Closed; and 02 JAN 0600 and 1730 Competitors   “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups   5 rounds for time     Post time to comments Compare...Read More

Holiday Hours: 31 DEC 0515, 0900, 1200, 1530; 01 JAN Closed; and 02 JAN 0600 and 1730 Competitors   Conditioning WOD: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 13 August 2013   …Rest   Strength WOD: Perform the following for quality (20...Read More

Holiday Hours: 31 DEC will be 0515, 0900 & 1200; 01 JAN Closed; and 02 JAN will be normal hrs   Strength WOD: Perform the following for quality (20 minute cap): Clean & Jerk Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More

 Holiday Hours: 24 DEC will be 0515, 0900 & 1200; 25 DEC Closed; and 26 DEC will be normal hrs   Strength WOD: Perform the following for quality (20 minute cap): Snatch Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM...Read More