Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Endurance: Run 1 mile Rest 2:00 15 Calories ski 15 Calories row 15 Calories bike Rest 2:00 Run 800m Rest 2:00 20 Calories ski 20 Calories row 20 Calories bike Rest 2:00 Run 400m Rest 2:00 25 Calories ski...Read More
Join us TODAY for a FREE class at 0900! Conditioning: 4-person team Part 1: For time (8:00 cap): 100 Double unders 80 Sit-ups 60 Box jump overs (20″) 40 Plate-facing burpees …rest 3:00, then… Part 2: Team splits into 2 partner groups (PG)*, then… For total score* (7:00 cap): 40-30-20-10 rep rounds of:...Read More
This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Endurance: Assault bike 2400m Rest 2:00 Row 1000m Rest 2:00 Run 800m Rest 2:00 Assault bike 1200m Rest 1:00 Row 500m Rest 1:00 Run 400m For time Strength/Skill: Every minute on the minute, for...Read More
Endurance: Every 8 minutes on the minutes: Row 1000m 5 Rounds for quality of pacing* * Goal is negative splits each 1000m Core Accessory Work: 0:30 Side plank (right) 0:30 Rest 0:30 Side plank (left) 0:30 Rest 3 Sets Post results and experience to commentsRead More
Join us for a FREE class tomorrow! Endurance: Partner WOD, equal work required: 2:00 bike for calories 2:00 ski for calories 2:00 row for calories 2:00 rest 4 Rounds for time and total calories Accessory Work: 12 Dumbbell floor press* 3 Sets for quality *athlete can build in weight each set, or stay...Read More
Conditioning: Partner WOD 1-mile partner run 100-ft handstand walk 1000m Row 100 Burpees 3000m Bike 100-ft handstand walk 1-mile partner run For time Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On...Read More
Join us Wednesday, 25 August for a FREE class! Conditioning: “Seriously?!” Buy-in: 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… Sell-out: 750m Row For time Post results and experiences to commentsRead More
Join us Wednesday, 25 August for a FREE class! Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace For pacing quality Compare to Tuesday, 27 April 2021 See “6 min row test” here Friday, 23 July 2021 See “6 min bike test” here Tuesday,...Read More
