Today’s Memorial Day tribute WOD is dedicated to Dominic J. Hall. “Dom” passed from this live the join the Heavenly Father on Sept. 4, 2022, at the age of 33, of pancreatic cancer that was deemed a direct result of his service in the U.S. Marine Corps and Army Special Forces while serving during the...Read More
Join us on Monday for Memorial Day! We will WOD at 0900 and then have a BBQ potluck lunch after! Conditioning: 15 GHD sit-ups 50-ft Single arm overhead walking lunge (right) (50/35) 5 Strict handstand push-ups 15/12 Calories biked 50-ft Single arm overhead walking lunge (left) 4 rounds for time (28:00 cap) Compared...Read More
Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after! Skill: 10 Alternating single-leg box squats Rest 1:00 3 Sets for Quality Endurance: As many calories as possible in 7 minutes of: 50/40 Calories biked Max calories rowed in the remaining time …Rest 3...Read More
Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after! Conditioning: Every 3-minutes on the minute, perform 200m Run 10 Clean and jerk (135/93) Max reps bar-facing burpees* in remaining time Rest 1-minute between rounds For time (27:00 cap) *Perform as many rounds as needed...Read More
Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after! Conditioning: 30 seconds work, 60 seconds rest: Wall-ball shots (25/16) @ (10/9′) Kettlebell swings (53/35) Calories rowed 3 rounds for score Strength: Front Squat 1-rep max For max load Compare to Monday, 09 May...Read More
Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories skied 20 Push-ups …rest 3:00, then… Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories rowed 10 Alternating dumbbell snatches (70/50) For scores (each and total) Skill/Accessory Work: 5/side Kettlebell curtsy...Read More
Ladies, join us this Saturday at 5:30 pm for Galentine’s! Conditioning: MPCF Board WOD 50/40 Calories bike For time …Rest 10:00-15:00 and then… Conditioning (optional): Option 1: As many rounds and reps as possible in 8-minutes of: 8 Power snatches (75/53) 8 Bar-facing burpees For score Option 2: Pick...Read More
Ladies, join us this Saturday at 5:30 pm for Galentine’s! Conditioning: Partner WOD* Partner A: 1 Rounds of: 5 pull-ups, 10 push-ups, 15 squats Partner B: Max meters rowed Partners switch after each round of Cindy. Continue rotating until 2000m has been completed on the rower. For time (10:00 cap) Strength: Thruster...Read More
Ladies, join us this Saturday at 5:30 pm for Galentine’s! Endurance: 0:30 Max calories bike 0:30 Rest 0:30 Max calories ski 0:30 Rest 1:00 Max calories bike 1:00 Rest 1:00 Max calories ski 1:00 Rest 1:30 Max calories bike 1:30 Rest 1:30 Max calories ski 1:30 Rest 2:00 Max calories bike 2:00 Rest 2:00...Read More
