Endurance: 500m Row 1500m Bike 750m Ski 1000m Run 750m Ski 1500m Bike 500m Row   For time (30:00 cap)     Post results and experiences in the commentsRead More

Strong work to all the participants of the “1776” WOD! You are Ape Strong!!   Conditioning: Partner WOD 1000m Run (together)* 200m Sled drag (225) 1000m Run (together) 1000m Ski 1000m Run (together) 200m Sandbag Lunges (50) 1000m Run (together)   For time (40:00 cap) *For Rx, run only the first 1K with a rucksack...Read More

  Endurance: Partner WOD 80/64* Calories rowed 80/64 Calories biked 80/64 Calories skied   For time *co-ed cals would be 72   …rest 3:00, then… Run 1-mile   For time* Compared to Wednesday, 05 July 2023 *Time is the sum of both partners’ times     Post results and experiences in the commentsRead More

Class today is at 0900 only! Regular schedule resumes tomorrow.   Conditioning: MPCF Board WOD “1776” 3-person Team* WOD Buy-in: 144 Cals biked …then… 132 Kettlebell swings (53/35) 132 Double-unders 132 Double Dumbbell Push Press (2x 50/35) 132 D-ball cleans (100/70) 132 Wall-ball shots (20/14)@(10/9′) 168 Burpees 132 Pull-ups 132 Box jump overs (20″) 132...Read More

The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day!   Conditioning: Part 1: 50 Double unders 5 Wall-walks 10 Handstand push-ups 25-ft Handstand walk   2 rounds for time   …Rest 5:00, then…   Part 2: 8 Clusters (135/93) 16 GHD sit-ups 24 Calories biked   2 rounds...Read More

Navy SEAL Lt. Michael P. Murphy, born May 7, 1976, in Smithtown, N.Y. Murphy, was killed by enemy forces during a reconnaissance mission, Operation Red Wing, on June 28, 2005, while leading a four-person team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from...Read More

  Endurance: 3-Person Team WOD, alternating exercises: As many rounds as possible in 30 minutes of: 200m Run (4 pts) 250m Ski (5 pts) 250m Row (5 pts) 600m Bike (6 pts)   For score (20 pts per round)     Post results and experiences in the commentsRead More

Join us this Saturday for “Murph Day”! There will be two class times for the WOD, 0730 and 0900. Sign up for the one you plan to attend.   Conditioning: Hero WOD “Kalsu”- Partner Version 100 Thrusters (135/93)   For time* (30:00 cap) *At the beginning of each minute, including at 0:00, perform 5 bar-facing...Read More

Conditioning: 800m Run And then… 4 Rounds of: 10 Pull-ups 20 Push-ups 30 Squats And then… 800m Run   For time* (35:00 cap) *Wear a weight vest (20/14) if you have it     Post results and experiences in the commentsRead More

Conditioning: 90 Double-unders 80 Squats 70 Sit-ups 60 Kettlebell swings (53/35) 50 Wall ball shots (20/14) @ (10/9′) 40 Plate-facing burpees 30 Box jumps (24/20) 20 Handstand push-ups 10 Shuttle runs (25-ft down and back = 1)   For time (30:00 cap)     Post results and experiences in the commentsRead More