“Deck of Cards”   ♥: Slammers (12/8) ♣: Jumping Squats ♠: Shoulder Touches ♦: Power Snatches (75/53) Jokers: 400m run All Face Cards: 5 Burpees All Aces: 10 Burpees   Instructions: For every numbered card that is flipped, add 10 to the number to get the number of reps to be performed. For example, a 5 of hearts would yield 15 slammers.   For Time (and FUN)!Read more

Jana: “Danny, Coach said to get off that knee! Do it! Or I will roll this bar on you.”   MPCF Board WOD:   “300”   25 Pull-Ups 50 Deadlifts (135/95) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (55/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time   Post time to comments Compare to Friday, 15 February 2013Read more

  REST DAY         CFE WOD:   Run 200m or Row 250m Rest** Run 400m or Row 500m Rest** Run 600m or Row 750m Rest** 3  Rounds For Time   **Rest for the exact amount of time it took to complete the previous interval. For example, if you run 200m in 1 minute, you will then rest 1 minute before running 400m.**     Post total time and interval time to commentsRead more

 HEAD’S UP: This Thursday (only), June 13th, OPEN GYM IS CANCELLED. Sorry for the inconvenience.    “Gettin’ Busy” 10 Muscle Ups 20 Kettlebell Swings (55/35) 30 Knees-to-Elbows 40 Push-ups 50 Overhead Weighted Walking Lunges (35/25) 400m Run 30 Box Jumps (24/20″) 20 Chest-to-Bar Pull-ups 10 Overhead Squats (120/90)   For Time   Post time to comments   Compare to May 2, 2011Read more

HEAD’S UP: This Thursday (only), June 13th, OPEN GYM IS CANCELLED. Sorry for the inconvenience.  “What’s in a name?”   5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups*   10 rounds for time   Post time to comments   *Unanchored sit-up standard: flat hands hit the floor between your legs  Read more