Skill: Goblet Cossack squats 3 sets* of 8 reps *Increase load each set   Single leg kettlebell deadlift crossover 2 sets* of 10 reps *increase load on second set if successful on first   Endurance: 5:00 Bike @ 89% of 6-minute bike test* Rest 1:00 5:00 Row @ 89% of 6-minute row test* Rest...Read More

  Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest   4 sets for quality   Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar   For score *Partner A completes 25′, then...Read More

Make plans to join MP this Saturday for a free WOD at 0900!   Skill: Transitioning on and off the rower 10 reps of: Get on, row 30m, get off, rest 30 seconds   For quality   Conditioning: 30 Double unders 20 Burpees-over-bar 10 Power Snatches (95/63)   2 rounds for time (9:00 cap)  ...Read More

Join us this Saturday, 09 Oct. for a FREE class at 0900!   Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower   For time (10:00 cap)   …Rest 5:00 then… 20 Chest to bar pull-ups 30 Power snatches (95/63) 40 Wall ball shots (25/16)@(10/9′) 150...Read More

Conditioning: As many rounds and reps as possible in 8 minutes of: 10 Overhead squats (95/63) 10 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 6 minutes of: 8 Overhead squats (115/73) 8 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 4 minutes...Read More

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max thrusters (115/73) Even  minutes: 0:30 Max chest to bar pullups …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes:...Read More

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Partner WOD As many rounds and reps as possible in 15 minutes of* 8 Calories rowed 8 Burpee box overs (20″) 8 Calories biked 8 Alternating dumbbell snatches (75/50)   For score *Partners alternate complete...Read More

Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max deadlifts (275/183) Even minutes: 0:30 Max bar facing burpees   For score …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max deadlifts (225/153) Even minutes: 0:30 Max burpees   For score …Rest 5:00 then… Form a...Read More

  Conditioning: As many rounds and reps as possible in 9:00 of: 10 Back extensions 15 Kettlebell goblet squats (53/35) 20 Butterfly abmat sit-ups 25′ Handstand walk 30 Double-unders   For total score …Rest and warm up back squats in 15:00 then…   Strength: Back squat 6 reps at 65% of 1-rm every minute on...Read More

Join us this Monday at 0930 for a Labor Day WOD! This will be the only class time on Monday. Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar   3 rounds for time (10:00 cap)   …rest and warm-up* lifts in 15:00, then… “Roadhouse” Complete as many rounds* and reps...Read More