Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Pick a MPCF Board WOD Which ever you picked 2 weeks ago, do the opposite this week! “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!   For Time Compare to Monday, 11 March 2013   OR… “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats   For Time Compare to Friday, 10 May 2013   Mobility: Twisted Cross – 1:00/side Hip Capsule – 1:00/side Quad Smash – 1:00/leg Sink Stretch – 2:00     Post time or score, and experiences to commentsRead more

0630 class Tuesday is cancelled this week. Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups   …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62)   For Score   …Rest 5 minutes Strength: Power Clean ⇒ Hang Squat Clean ⇒ Push Jerk 1-rep max cycle   For Load   Mobility: Hip Capsule – 1:00/side Twisted Cross – 1:00/side Reclined Spinal Twist – 1:00/side     Post score, load, and experiences to commentsRead more

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Skill: 100m Row* …rest 2 minutes, then repeat 5 rounds for total sprint time *All out effort   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   2 rounds for time Compare to Friday, 29 December 2017   Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side     Post times and experiences to commentsRead more

  Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) @ (10/9’)   For Time Compare to Saturday, 16 December 2017   Flexibility/Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side Lateral Opener – 2:00/side     Post time, lift and load, and experiences to commentsRead more

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…  Partner AMRAP 2: 08:00-15:00: Accumulate as many calories biked as possible in 7 minutes   …rest 15:00-17:00, then… Partner AMRAP 3:* 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12 Ring Dips 16 Box Overs (24/20″) 50 Double Unders   *Movements are equal work For Total Score Compare to Wednesday, 13 December 2017   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Lying Hip Capsule – 1:30/side Plow – 2:00     Post scores and experiences to commentsRead more