Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Tuesday, 04 August 2020     Post results and experiences to commentsRead More

Conditioning: Partner WOD* 60 Wall-ball shots (25/16) @ (10/9′) 40 GHD sit-ups 20 D-ball cleans (100/80)   2 rounds for time   …rest 2:00, then… 40 Toes-to-bar 20 Dumbbell box step overs (75/50) @ (20″)   2 rounds for time   …rest 2:00, then… 50 Calories bike 50 Calories row   For time    ...Read More

Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93)   …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35)   …rest 3:00, then… Run 600-400-200 GHD Sit-ups 32-24-16   For time   Skill: 3 Rope climbs 30 second hollow hold 3 reps of 5 second negative from...Read More

Conditioning: Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 3 Wall walks Even minutes: 10 Parallette facing burpees … Rest 4:00 then … Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 12/9 Calories biked Even minutes: 15 Wall ball shots (20/14) @ (10/9′)   Strength:...Read More

Endurance: Bike 50/40 calories @ 90% 6-min pace 25 Burpees-over-bar Row 50/40 calories @ 90% 6-min pace Rest 2:00 Bike 40/32 calories @ 94% 6-min pace 30 Sit-ups Row 40/32 calories @ 94% 6-min pace Rest 2:00 Bike 30/24 calories @ 98% 6-min pace 25 Wall-ball shots (20/14) @ (10/9′) Row 30/24 calories @ 98%...Read More

  Conditioning: Partner WOD Buy-in: 1500m Row   …then… 3 rounds of: 30 Handstand pushups 20 Chest-2-bar pull-ups 10 Clean & Jerks (185/123)   …then… Sell-out: 3600m Bike   For time   Skill: 5 Rower rollouts 7 Arch rocks 9 Arch/hollow swings   4 rounds for quality     Post results and experiences to commentsRead More

Bring-a-Friend Wednesday Come join us for a free WOD! All class times are an option: 0530, 0630, 0845, 1200, 1730. Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull...Read More

  Conditioning: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP alternating exercises of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers   rest 1:00 and adjust weight 2-minute AMRAP alternating exercises of: 2 Power...Read More

Endurance: Every 5 minutes on the minute, for 25 minutes (5 rounds) perform: 33/21 Calories biked in 1 minute*   For total calories completed *In remaining 4 minutes, athlete completes 3 burpees for every calorie under 33/21 completed, and rest   Skill/Accessory: Every 3 minutes on the minute: 50m Farmer carry* 10 GHD Sit-ups  ...Read More

  Join us Memorial Day at 0930 for a Hero WOD and BBQ!   A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott...Read More