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

Conditioning: 10 Double dumbbell thrusters (2 x 60/40) 25-ft Double dumbbell front rack lunges (2 x 60/40) 20/16 Calories biked 10 Double dumbbell shoulder to overhead (2 x 60/40) 25-ft Double dumbbell farmer carry lunges (2 x 60/40) 20/16 Calories rowed   4 Rounds for time (30:00 cap) †Levels: Intermediate/70+ Advanced: 8 Dbl DB Thrusters...Read More

“Fitness Race” Prep: As many rounds and reps as possible in 12-minutes of the following: 500m Ski 50-ft Burpee broad jumps …Rest 2-minutes… As many rounds and reps as possible in 12-minutes of the following: 500m Row 50-ft Sandbag lunges (70/50) …Rest 2-minutes… As many rounds and reps as possible in 12-minutes of the following:...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

Endurance: Partner WOD, equal work (time) required 8:00 Ski for max calories 1:00 Rest 8:00 Bike for max calories 1:00 Rest 8:00 Row for max calories   For total score   Mobility: Video as class     Post results and experiences in the commentsRead 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

Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Conditioning†: As many rounds and reps as possible in 7 minutes of: 400m Row 40 Double-unders   For score   …Rest 3:00 and then…   As many rounds and reps as possible in 7 minutes of: 800m Bike 8...Read More

Join us for the Christmas party! December 6th at 1800 (6 pm). Please RSVP at the gym.   Endurance†: In 3 minutes complete: 30/24 Calories skied Max plate push-ups* in the remaining time   …Rest 90 seconds and then… In 3 minutes complete: 30/24 Calories rowed Max ab-mat butterfly sit-ups in remaining time   …Rest...Read More

Join us for the Christmas party! December 6th at 1800 (6 pm). Please RSVP at the gym.   Conditioning†: 15-12-9-6-3 rep rounds of: Hang power cleans (135/93) 10/8 Calories rowed Overhead squats (135/93) 10/8 Calories biked   For time (20:00 cap) Flow: 15 HPC, 10/8 cals, 15 OHS, 10/8 cals ⇒ 12 HPC, 10/8 cals,...Read More