Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Wednesday, 13 September 2017 *On rounds 1 and 3 do...Read More

Join us this Saturday, 09 Oct. for a FREE class at 0900!   Conditioning: As many rounds and reps as possible in 12 minutes of: 10 Shoulder to overhead (125/83) 10 Box jumps (24/20″) 10 Bar facing burpees   For score   …Rest 10:00, then… Strength: Deadlift 30 @ 55% 1-rep max deadlift 2:00 Rest...Read More

Skill: 10 Scapular pull-ups 0:30 Rest 3 Strict pull-ups 0:30 Rest 10 Lat activations 2:00 Rest   3 Sets   Conditioning: Partner WOD, equal work each exercise 10 Chest to bar pull-ups 16 Alternating pistols 25ft x 2 Handstand walk 16 Cal row 10 Ring dips   8 rounds for time Compare to Saturday, 03...Read More

Conditioning: As many rounds and reps as possible in 20:00 of: 1 Wall walk 1 Cluster (155/103)*   For score *Add 1 rep to each exercise each round   Accessory Work: 0:20 Hollow hold 0:20 Hollow rock 0:20 Half tacos 1:00 Rest   3 Sets for quality     Post results and experience to commentsRead More

Conditioning: “More Kettlebells Please” 30/24 Cal row 30 Double kettlebell deadlifts (2x 70/53) 30/24 Cal bike 30 Alternating kettlebell snatches (53/35) Run 600m 30 Kettlebell swings (53/35) 30/24 Cal ski 30′ Overhead kettlebell lunges* (53/35)   2 Rounds for time (40:00 cap) *30′ with right arm overhead, then 30′ with left arm overhead   Accessory...Read More

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Endurance: Assault bike 2400m Rest 2:00 Row 1000m Rest 2:00 Run 800m Rest 2:00 Assault bike 1200m Rest 1:00 Row 500m Rest 1:00 Run 400m   For time   Strength/Skill: Every minute on the minute, for...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

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Run 800m 25 Power Cleans (95/65) 25 Toes-2-Bar Run 600m 30 Shoulder to Overhead (95/65) 30 Goblet Squats (53/35) Run 400m 35 Sit-ups 35 Box Overs (24/20″) Run 200m 40 Wall-Ball Overhead Walking Lunges (20/14) 40...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