Congratulations and good luck to Coach Mark Heiliger and Jeff Fisher on your Hyrox race today! You are both APE STRONG! Conditioning: “A Bike Ride With Diane” 21-15-9 Deadlifts (225/153) Handstand push-ups 30/24 Calories biked after every rep round   For time (15:00 cap)   Strength: Front Squat 3 @ 85% of 1-rm   4...Read More

Conditioning: 2 Squat cleans (155/103) 3 Bar muscle-ups 12/9 Calories rowed/skied*   5 Rounds for time *Athlete may do any combination of row and/or ski (15:00 cap)   Strength: Every 2 minutes, perform the following complex: 1 Power clean ⇒ 1 Front squat ⇒ 1 Squat clean @ 60% of 1-rm clean @ 65% @...Read More

Conditioning: As many reps as possible in 12 minutes of: 1-2-3-4… Handstand push-ups 2-4-6-8… Box jumps (30/24″)   For score   Strength: Bench Press Every 3 minutes perform: 5 @ 75% of 1-RM   4 Sets* for quality *10 Push-ups after each set     Post results and experiences to commentsRead More

Conditioning: Partner WOD, equal work 500m Row 30 Squat snatches (135/93) 150-ft Handstand walking 30 Squat snatches (135/93) 500m Row   For time (20:00 cap)   Skill/Accessory 10/side Bulgarian split squats*   3 Sets *Athlete may increase load or stay at same weight throughout     Post results and experiences to commentsRead More

  Conditioning: Partner WOD* As many rounds and reps as possible in 12-minutes of the following: 12/9 Calories skied 8 Alternating dumbbell clean and jerks (50/35) 4 Devils press (2 x 50/35) 8 Burpees-over-dumbbells 12/9 Calories biked   For score *(alternate exercises, tag between exercises)   Strength: Every 2 minutes perform on set of the...Read More

Conditioning: 25 Wall ball shots (20/14)@(10/9′) 25 Burpee box jump over (24/20″)   3 Rounds for time (15:00 cap)   Strength: Back Squat 3 @ 75% of 1-rm 3 % 75% 3 @ 75% 3 @ 80% 3 @ 80%   For quality     Post results and experiences to commentsRead More

Friday 5:30pm class cancelled. We are sorry for any inconvenience! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time (15:00 cap) Compare to Wednesday, 16 June 2021   …rest 10:00 from completion of “Helen”, then…   Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs...Read More

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience! Conditioning: 10 D-ball cleans (100/70) 30/24 Calories bike/ski/row 20 Double kettlebell deadlifts (2 x 97/62) 30/24 Calories bike/ski/row 10 Bar muscle-ups 30/24 Calories bike/ski/row   For time (12:00 cap)   Strength: Every 4 minutes perform one set of:...Read More

Endurance: 200m Run 30 Line-facing burpees 400m Run 20 Line-facing burpees 600m Run 10 Line-facing burpees   For time (15:00 cap)   Strength: Overhead squat 10-10-10-10*   For load *Build to a heavy 10-rep     Post results and experiences to commentsRead More

Conditioning: As many rounds and reps as possible in 12-minutes of the following: 12 Back squats* (135/93) 6 Strict pullups 3 Wall walks   For score *Barbell is cleaned from floor and placed on back   Strength: Back Squat Every 2-minutes perform: 3 reps @ 45-55-65% …then… Every 90 seconds perform: 1 rep @ 70-75-80-85-90%...Read More