Conditioning: Buy-in: 500m Row For time   …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time   …rest 4-minutes, then… Sell-out: 1000m Bike For time     Strength: Deadlift 10-rep max   For load     Post results and experience to commentsRead More

Join us today, Oct 14th at any class for a FREE drop in! No experience needed!   Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Monday, 19 July 2021     Post results and experiences to commentsRead More

Join us this Fri, Oct 14th at any class for a FREE drop in! No experience needed!   Conditioning: Partner WOD 4 Hang squat snatches (95/63) 8 Chest-to-bar pull-ups   6 Rounds, alternate full rounds   …Rest 2:00 then…   6 Squat snatches (135/93) 12 Handstand push-ups   4 Rounds, equal work   …Rest 2:00...Read More

Join us TODAY, Oct 8th, at 0900 for a FREE TRIAL class! No fitness experience required!   Conditioning: Hero WOD “Poitras” As many rounds and reps as possible in 31 minutes of the following: Buy-in: 42 calorie assault bike, then AMRAP in remaining time… 7 Strict pull-ups 4 Deadlifts (335/223) 18 Push-ups 400m Run*  ...Read More

Join us tomorrow, Oct 8th, at 0900 for a FREE TRIAL class! No fitness experience required!   Conditioning: Festivus Games 2022 WOD 2 “Everyone Loves to Clean. Barbells That Is.” Max Tonnage Cleans Team chooses weight. Athletes alternate 1-minute rounds.   For max tonnage The workout starts with 2 minutes to warm up to declared...Read More

Join us this Saturday, Oct 8th, at 0900 for a FREE TRIAL class! No fitness experience required!   Conditioning: 15/12 Calories biked 5 Bar muscle-ups 15/12 Calories rowed 15 Toes-to-bar Rest 2:00   3 Rounds for total time (18:00 cap)   Strength: Clean 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @...Read More

Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories assault bike Burpee box jump overs (24/20)   …Rest 1:00 then…   As many rounds and reps as possible in 7:00 of the following… 8-12-16-20… Calories row Toes to bar   …Rest 1:00 then…  ...Read More

Join us today, Friday the 30th for a FREE class! No experience needed! We have progressions for EVERYONE! Vitality Shoulder Health Seminar TODAY, Friday the 30th at 1830. Open to public!   Conditioning: 15 Squat cleans (115/78) 25′ Handstand walk 15 Chest to bar pullups …Rest (or cap) until the clock reads 4:00 then… 10...Read More

Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public! 0630 class cancelled today, Tuesday the 27th. We apologize for any inconvenience.   Conditioning: Partner WOD, equal work required 50 Calories skied 40 GHD back extensions 30 Squat cleans (135/93)...Read More

Join us this Friday the 30th for a FREE class! No experience needed! Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public! 0630 class cancelled the following dates: Friday the 23rd, Monday the 26th, and Tuesday the 27th. We apologize for any inconvenience.   Conditioning: As many rounds and reps as possible...Read More