Join us on TODAY for a free WOD! Available class times are: 0530, 0630, 0845, 1200, 1730   Conditioning: Partner WOD 1:00 work/0:15 transition at the following stations*   Calories ski erg Alternating dumbbell hang clean & jerk (50/35) Stationary plate overhead alternating lunges (45/35) Rope climbs (12′) Double-unders Abmat butterfly sit-ups   4 rounds* for total score *partners each work for a full 0:30 during each minute 1:30 rest between rounds   Post results and experiences to commentsRead 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 quality) 0:15 Arch rocks (for quality) 0:30 Rest   3 rounds for quality   Endurance: 40/32 Calorie row 1:00 Rest 200m Run 1:00 Rest 400m Run 2:00 Rest 600m Run 2:00 Rest 800m Run 2:00 Rest 40/32 Calorie bike   For time     Post results and experiences to commentsRead 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%   For quality     Post results and experiences to commentsRead more

Join us Wednesday, 17 November for a FREE class! Class times: 0530, 0630, 0845, 1200, 1730   MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53)   For score Compare to Monday, 20 May 2019   Or… “Mary” Complete as many rounds and reps as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols (alternating) 15 Pull-ups   For score Compare to Monday, 20 May 2019   Strength: Deadlift 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%   For quality     Post results and experiences to commentsRead 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 1:00   2 rounds for quality of pace control *If you do not have one of the 6-minute tests, we will perform it first in place of round one. If you do not have either, we will perform one in place of round one, and the other in place of round 2.     Post results and experiences to commentsRead more