Gym will be closed this Friday-Sunday as we move to our NEW location! Iron Club is cancelled on Thursday but we WILL be open for Open Gym Thursday. Please check the website for Monday’s schedule. Conditioning: 30-20-10 Rep rounds of: Calories skied Deadlifts (185/123) Calories rowed Push-ups Calories biked GHD sit-ups For time (35:00...Read More
Conditioning: Partner WOD, equal work 300m Run (together) 50-ft Handstand walk 10 Cleans (225/153) 50-ft Handstand walk 5 Rounds for time (25:00 cap) †Levels: Intermediate/70+ Advanced: (185/123) cleans, 40-ft HSW or 4 wall-walks Beginner/70+ Scaled: 200m run, (155/103) cleans, 4 scaled wall-walks Post results and experiences in the commentsRead More
Conditioning: 25 Calories skied 500m Run 50m Burpee broad jumps 400m Run 40 Toes-to-bar 300m Run 30 Wall-ball shots (25/20) @ (10/9’) 200m Run 20 Strict pull-ups 100m Run 10 Strict handstand push-ups 25 Calories rowed For time (30:00 cap) †Levels: Intermediate/70+ Rx: Same as Rx, except (20/14) WB and kipping HSPU Beginner/70+ Scaled:...Read More
Conditioning: On a 0:30 work/0:30 rest clock, accumulate max reps at each of the following stations: GHD Sit-ups Calories biked Front Squats (135/93) Plate push-ups 5 Rounds* for score *Rest 1:00 between each round †Levels: Intermediate/70+ Advanced: (115/78) front squats Beginner/70+ Scaled: (95/63) front squats, GHDs to parallel Post results and...Read More
Class is canceled on Saturday because everyone will be at Conquer the Gauntlet! Click HERE to register for Conquer the Gauntlet on Sept 12th! MPF Hero Board WOD† “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11...Read More
Class is canceled on Saturday because everyone will be at Conquer the Gauntlet! Click HERE to register for Conquer the Gauntlet on Sept 12th! Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 20 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts) For...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! On a 16:00 clock… 2 rounds of: 300m Run 25 Push-ups 20/16 Calories bike 15 Power snatches (75/53) …in the remaining time… Max line-facing burpees For score †Levels: Intermediate/70+ Rx: 200m run, 20 push-ups, 15/12 calories, 10 power snatches (65/43) Beginner/70+ Scaled: 150m run, 16 push-ups,...Read More
Click HERE to register for Conquer the Gauntlet on Sept 12th! Conditioning: 8 Devils press (2 x 50/35) 50-ft Overhead carry (2 x 50/35) 20/16 Calories biked 8 Sandbag squats (100/75) 50-ft Sandbag bear hug carry 20/16 Calories skied/rowed* …now reverse! For time (12:00 cap) *Athlete chooses whether they ski or row at the end of...Read More
