New platforms under construction!   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-ups 20 meters Burpee Broad Jumps 300m Run   For Score   …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More

Wednesday is “Bring a Friend”. Bring that friend you have been trying to get started.   Conditioning: Partner WOD “Friends and Family” As a partner group, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles...Read More

Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time (20:00 cap) *Equal work and only one partner working at a time throughout WOD, except WB throws. (A/B/C):...Read More

Conditioning: Partner WOD  “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Dumbbell Snatches (50/35) 12 Knees-2-Elbows 2 x 200m Run Sprint   …rest 2 minutes Complete as many rounds as possible in 10 minutes of: 10 One-arm Dumbbell Snatches (50/35) 10 V-ups 2 x 50 Double Unders   …rest 2 minutes...Read More

“Say CHEESE!” Sprint Work: Partner up, each partner does each distance* 200m, 300m, 400m, 300m, 200m   For time *Partner A sprints 200m, tags Partner B who then runs 200m. Partner B then tags A to run 300m, etc..   Conditioning: Every 90 seconds on the minute perform 1 round of*: 1 Burpee 1 Hang...Read More

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym. Open Team Series: Team 1 – 278 points, Team 2 – 270 points...Read More

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday. Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K...Read More

And the winner is…Bradley!   Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift High-Pull (75/50) Box Jumps (20″) Push Press (75/50)   3 rounds for score Compare to Wednesday, 01 August 2012 Perform as many reps as possible in one minute at each station, then rotate to...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   …Rest 2 minutes Part II: Complete as many rounds as possible in 7 minutes of:...Read More

  Conditioning: Option 1: Partner WOD: 5 x 200m Run Sprints* 40 Burpees 3 x 250m Row Sprints* 20 Knees-2-Elbows 10 Muscle-ups 100 Double Unders   2 rounds for time *Alternate which partner does the odd numbered sprint. If A runs, B will row. And then in round 2, switch.   Option 2: NIGHT CLASS...Read More