Skill: Bike Sprints* 30 sec on/60 sec off *All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec. 3 rounds for max calories   Conditioning: Complete as many...Read More

  Strength: Overhead Squats 5 @ 60% 1RM 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 80%   For quality   Conditioning: 21-15-9 rep rounds of: Calories rowed Back Squats (135/93)* Pull-ups   For time *No racks. Must clean the barbell, and place it in the back rack. No dumping the bar...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Partner WOD 24-20-16-12-8 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Swings (72/53) Alternating Partner Pistols Calories Rowed   For Time (15:00 cap) *Equal work required   Strength: MPCF Board WOD Max load for 1...Read 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...Read More

  Skill: Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00   Strength: Make-up or Redo one of the following 1-RM: Clean & Jerk Clean Hang Power Clean Shoulder Press Front Squat For max load   Or, if caught up: Overhead Squat 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Conditioning: 100m Run 10 Power Snatches (95/63) 20 Wall-Ball Shots (25/16) @ (10/9′) 100 Double Unders 20 Leg Tucks 10 Thrusters (95/63) 100m Run   For Time  ...Read More

No Friday night class this week. Sorry for any inconvenience. All other classes normal.   Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00   For total time and calories burned in 3 rounds   Conditioning: Every...Read More

  Skill Work: 300m Bike Sprint 30 second Hollow Hold Rest 1:00   6 rounds for time   Conditioning: 30 Double Unders 10 Dumbbell Push-ups (50/35) 10 Leg Tucks* 10 Dumbbell Box Step Overs (50/35) @ (24/20″)   4 round for time *Leg tucks are performed by hanging from a bar with an alternated grip....Read More

  Strength: Deadlift 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90% (15:00 cap)   Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat*   For score* (10:00 cap) *Add 1 Power Clean and 1...Read More

Happy Columbus Day!   Conditioning 1: Columbus Row, 3-person team 2100m For Time   Conditioning 2: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   3 rounds for time Compare to Friday, 14 October 2016   Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* 50...Read More