Join us this Friday for a FREE WOD!   Skill: Handstand 0:30 Handstand hold 1:00 Rest   4 rounds for quality   Conditioning: “Seriously?!” 600m Run …then… 2 rounds of: 15 GHD Sit-ups 20 Fat Bar Deadlifts (220/150) 25 Double Unders 25 Burpees 20 Overhead Squats (115/73) 15 Pull-ups …then… 750m Row   For time...Read More

Join us TODAY at 0900 for a FREE class! Everyone is welcome! Skill Work: Pistol Conditioning Pole assisted one-legged static hold 0:30 Right 0:30 Rest 0:30 Left 0:30 Rest   3 Rounds for quality   Then immediately into…   20 Straight legged lifts over kettlebell (10/side) 1:00 Rest   3 Rounds for quality   Conditioning:...Read More

  Join us this Saturday at 0900 for a FREE class!  Everyone welcome! Endurance: 300m Run 375m Row 2:00 Rest   4 Rounds for total time (20:00 cap)   Strength: Hang Power Clean 6 reps @ 25% 5 reps @ 40% 4 reps @ 55% 3 reps @ 65% 3 reps @ 70% 2 reps...Read More

Skill: 0:10 All-out bike 0:10 Bike at 6-min bike test pace 1:00 Rest 7 Rounds   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until clock says 10:00* 9 Thrusters + 9 Pull-Ups + 9 Thrusters  ...Read More

Black Friday will have two WOD times, 0900 and 1200. Saturday class is normal time.   “Black Friday” Partner WOD 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40...Read More

Important notice for Thanksgiving week: Classes are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Saturday class is normal time.   Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2...Read More

Important notice for Thanksgiving week: Classes are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Saturday class is normal time.   Endurance: Partner WOD* 8000m Bike 4000m Row 2000m...Read More

Plan to join us on Wednesday for a free WOD!   Skill: 0:15 Side high plank (L) 0:15 Side low plank (L) 0:15 Side low plank w/ reach dive (L) 0:15 Rest 0:15 Side high plank (R) 0:15 Side low plank (R) 0:15 Side low plank w/ reach dive (R) 0:15 Rest 0:15 V-ups (for...Read More

Plan to join us on Wednesday for a free WOD!   Conditioning: 4 rounds of: 21 Calories rowed 15 Toes-2-bar 9 Front squats (125/83)   For time   Strength: Front Squats 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%...Read More

  Skill: Goblet Cossack squats 3 sets* of 8 reps *Increase load each set   Single leg kettlebell deadlift crossover 2 sets* of 10 reps *increase load on second set if successful on first   Endurance: 5:00 Bike @ 89% of 6-minute bike test* Rest 1:00 5:00 Row @ 89% of 6-minute row test* Rest...Read More