Strength: Deadlift Take 15-minutes to build to a heavy 3-rep max   For load   Conditioning: “Hang on Dude” Partner WOD, equal work 42-30-18 Deadlifts (295/183) Toes-to-bar Cals biked   For time (14:00 cap) WOD Courtesy of Midwest Fall Classic 2024 *Levels Intermediate/70+ Advanced: (245/153) deadlift Beginner/70+ Scaled: 36-24-14 reps, 60% deadlift (not to exceed...Read More

Conditioning: Every minute on the minute, for 15 minutes, complete: 4 Double dumbbell deadlifts (2 x 70/50) 3 Double dumbbell hang power cleans 2 Double dumbbell shoulder to overhead 1 Devil press   For completion   *Levels Intermediate/70+ Adv: (2 x 50/35) dumbbells Beginner/70+ Scaled: (2 x 35/20) dumbbells   Mobility: GoWOD mobility video together...Read More

All smiles post workout! Conditioning: “Walk this Way” Partner WOD 10 Box jump overs (30/24) 25-ft Handstand walk 15 Wall ball shots (25/20) @ (10/9′) 25-ft Handstand walk   8 Rounds for time, partners alternate full rounds (15:00 cap) *Levels Intermediate/70+ Adv: (24/20″) box jump overs, 75-ft double dumbbell overhead carry (2 x 35/20), (20/14#)...Read More

  Conditioning: MPCF Board WOD “True Grit” 2,000/1,600m Row*   For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock, start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two...Read More

Register here for the 2025 Community Cup.   Conditioning: As many rounds and reps as possible in 15 minutes of: 200m Run 10 Toes-to-bar 10 Double dumbbell thrusters (50/35)   For score   Strength: Box Back Squats On a 2:00 clock: Take 8 sets to build to a heavy 5-rep   For load    ...Read More

Conditioning: 50 Double-unders 40 Wall-ball shots (20/14) @ (10/9′) 30 Box jump overs (24/20″) 20 Ground-to-overhead (135/93) 10 Burpee pull-ups 20 Ground-to-overhead (135/93) 30 Box jump overs (24/20″) 40 Wall-ball shots (20/14) @ (10/9′) 50 Double-unders   For time   Core/Accessory Work: 20 GHD sit-ups 25-ft Handstand walking 50-ft Double dumbbell farmer carry lunges 1:00...Read More

Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after! Strength: Rogue Deadlifts for Reps Challenge (Register HERE) As many deadlifts as possible in 2-minutes (315/225) For score   Conditioning: Partner WOD As many rounds and reps as possible in 10-minutes of: 10 Strict pull-ups 10 Strict...Read More

Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after!   Conditioning: 30 seconds work, 60 seconds rest: Wall-ball shots (25/16) @ (10/9′) Kettlebell swings (53/35) Calories rowed   3 rounds for score   Strength: Front Squat 1-rep max   For max load Compare to Monday, 09 May...Read More

Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories skied 20 Push-ups   …rest 3:00, then…   Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories rowed 10 Alternating dumbbell snatches (70/50)   For scores (each and total)   Skill/Accessory Work: 5/side Kettlebell curtsy...Read More

Register to compete or volunteer for Spring Festivus Games 2025!   Conditioning: 2025 Spring Festivus Games WOD 3 “TRU Fire”* 3-Person Team WOD Part A: Max Calories Rowed* Part B: 60 Double-Unders 45 Russian kettlebell swings (53/35) 30 Reverse alternating goblet lunges (53/35) 15 Kettlebell sumo deadlift high pull (53/35) 10 Box jump overs (24/20″)...Read More