Christmas Eve classes: 0900 and 1200 only Closed Christmas Day Skill/Accessory: 10 GHD Sit-ups 0:30 Arch hold 1:30 Rest 4 Rounds for quality Endurance: 3:00 Bike for max calories 1:00 Rest 3:00 Row for max calories 1:00 Rest 3 Rounds for total calories Post results and experience to commentsRead More
Join us TODAY for a FREE WOD! Class times: 0530, 0630, 0845, 1200, 1730 Skill: 10 Single leg kettlebell crossovers (5/leg) 0:30 Rest 10 Glute bridges with a 0:20 pause at the last rep 0:30 Rest 4 Rounds for quality Conditioning: 25/20 Calories ski 30 Push-ups 35 Kettlebell swings (53/35) 40 Wall-ball...Read More
Join us for our next FREE drop in day this Friday, December 17th Class times are 0530, 0630, 0845, 1200, 1730 MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93) 3 rounds for time Strength: Overhead squat 8 @ 25% 1RM 6 @ 35% 5 @ 45%...Read More
Join us tonight at 1800 for our Christmas Party potluck! 1730 class cancelled tonight Skill: Bike transition work, exact direction given at gym during class Conditioning: In 3:00 minutes, perform the following: 20 Toes-to-bar 10 Power snatches (125/83) Max calories rowed in remaining time 4 Rounds for total calories, rest 2:00...Read More
Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: Row 1000m 10 GHD back extensions 15 Squat cleans (95/63) 20 Handstand push-ups Bike 500m 25 Pull-ups 30′ Handstand walk 35 Double-unders Ski 250m For time (15:00 cap) Strength: Clean 8@25% 1RM 6@35% 5@45% 4@55% 3@65% 3@75% 2@80% 1%85%...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! Conditioning: As many rounds and reps as possible in 15 minutes of: 5 Single-arm dumbbell overhead squat with right arm (50/35) 5 Single-arm dumbbell overhead squat with left arm (50/35) 5 Bar muscle-ups 30′ Single-arm dumbbell overhead walking lunge with right arm...Read More
Flashback to 2012! Join us this Saturday at 0900 for a free class! Everyone welcome! Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups Fran’s House 15 Thruster (95/63)(80/53) 15 Pull-ups Nancy’s House 400m Run 15...Read More
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother...Read More
