Be thinking of your goals to work on through April!   “3/4 Time”   Max calories rowed in 3 minutes Rest 4 minutes Max rep Handstand Push-ups in 3 minutes Rest 4 minutes Max rep Body Blasters in 3 minutes Rest 4 minutes Max rep Double Unders in 3 minutes   For Score    ...Read More

  Main WOD: Perform 10 minutes of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats   …Rest 5 minutes   Perform 5 rounds for time of “Rooster”: 10 Burpees 20 Double Unders     Post complete rounds, extra reps, and time to comments     Gymnastics WOD: Flexibility: Hold Right leg side split, 4 minutes Hold...Read More

The 0845, 1200, and kids classes will be canceled Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Inspirational thought: The body can do so much more than we realize. It is the mind we have to convince.     Strength WOD: Perform the following for quality (25 minute cap):...Read More

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.   Strength WOD: Jerk 5-4-3-2-1-1-1-1 (20 minute time cap)     …Rest 5 minutes     Conditioning WOD: Complete as many rounds and reps as possible in 20 minutes...Read More

  Strength WOD: Overhead Squat 5-4-3-2-1-1-1-1 (25 minute time cap)   …Rest   Speed WOD: For 10 minutes, every minute on the minute, perform: Odd minutes: 18 Wall-Ball Shots (20/14) @ 9′ Even minutes: 18 Slammers (12/8)     Post max load and experience to commentsRead More

  “Turkey Tabata”   Complete as many reps as possible in 8 rounds of 20 seconds on, 10 seconds off. Rest 1 minute between each Sit-ups Box Jumps (24/20″) Toes-2-Bar Squats 1-arm Kettlebell Swings (35/25)   For Score     Post total score to commentsRead More

The boys of MP at Battle Over the Redlands 2013   “AMRAP Kalsu”   Complete as many reps as possible in 12 minutes of: Max rep Thrusters* Every minute on the minute, perform “X” burpees*   Total Thrusters is score   *Weights and burpees: Rx: 135/93, 5 Burpees 40-49: 115/83, 4 Burpees 50+: 95/63, 3...Read More

    WOD 1: “Rogue at the Redlands” 12:00 time cap   3 rounds for time 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   …then with remaining time, perform as many Muscle-ups as possible   …Rest 4 minutes   WOD 2: 1500m Blind* Row For Time   *Blind:...Read More

  Partner WOD “Go For It!”   Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″)   Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes Rest 1 minute   Complete as many rounds as possible in...Read More

  Strength WOD: Deadlift (25 minute time cap) 1-rep max   Compare to Wednesday, 21 August 2013     Conditioning WOD: “The Real One” Complete as many rounds as possible in 15 minutes of: 1 Muscle-up 6 Squats 7 T-push-ups 2 Thrusters (135/95)   For Score     Post completed rounds and extra reps to...Read More