Endurance: Partner WOD 2:00 Max distance* sled pull (225/153) 1:00 Rest 2:00 Max calories biked 1:00 Rest 2:00 Max distance* sandbag carry (100/75) 1:00 Rest 2:00 Max calories skied 1:00 Rest 2:00 Max burpees over rower 1:00 Rest 2:00 Max calories rowed 1:00 Rest   2 Rounds for total score *Every 5-ft = 1 point...Read More

Today’s Open Gym (1000-1130) cancelled. 0900 class is normal. Thank you and we apologize for any inconvenience! Conditioning: Partner WOD, equal work required, tag between exercises 80 Calories rowed 60 Box jump overs (30/24″) 40 Kettlebell goblet alternating lunges (72/53) 20 Strict pull-ups   For time …rest 5:00 and then…   80 Calories biked 60...Read More

  Endurance: 500m Row 1500m Bike 750m Ski 1000m Run 750m Ski 1500m Bike 500m Row   For time (30:00 cap)     Post results and experiences in the commentsRead More

Strong work to all the participants of the “1776” WOD! You are Ape Strong!!   Conditioning: Partner WOD 1000m Run (together)* 200m Sled drag (225) 1000m Run (together) 1000m Ski 1000m Run (together) 200m Sandbag Lunges (50) 1000m Run (together)   For time (40:00 cap) *For Rx, run only the first 1K with a rucksack...Read More

  Endurance: Partner WOD 80/64* Calories rowed 80/64 Calories biked 80/64 Calories skied   For time *co-ed cals would be 72   …rest 3:00, then… Run 1-mile   For time* Compared to Wednesday, 05 July 2023 *Time is the sum of both partners’ times     Post results and experiences in the commentsRead More

Class today is at 0900 only! Regular schedule resumes tomorrow.   Conditioning: MPCF Board WOD “1776” 3-person Team* WOD Buy-in: 144 Cals biked …then… 132 Kettlebell swings (53/35) 132 Double-unders 132 Double Dumbbell Push Press (2x 50/35) 132 D-ball cleans (100/70) 132 Wall-ball shots (20/14)@(10/9′) 168 Burpees 132 Pull-ups 132 Box jump overs (20″) 132...Read More

The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day!   Conditioning: Partner WOD* 1:00 Max D-ball cleans (100/70) 1:00 Rest 1:00 Max kettlebell deadlifts (70/53) 1:00 Rest 1:00 Max ski for calories   For total score *Each partner does 30 seconds of max reps for each movement  ...Read More

The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day!   Conditioning: Part 1: 50 Double unders 5 Wall-walks 10 Handstand push-ups 25-ft Handstand walk   2 rounds for time   …Rest 5:00, then…   Part 2: 8 Clusters (135/93) 16 GHD sit-ups 24 Calories biked   2 rounds...Read More

Class on Friday, July 4th, is at 0900 only in celebration of our Independence Day!   Sprint Work: With a partner, and a 2-minute clock… Row for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Bike for calories* …rest 2:00, then… With a partner, and a 2-minute clock… Ski for calories*  ...Read More

  Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 30 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts)   For score (20 pts per round)     Post results and experiences in the commentsRead More