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

Conditioning: 1:00 Row for calories 0:30 Rest 1:00 Burpees 0:30 Rest 1:00 Double-unders 0:30 Rest   6 Rounds for score,  no additional rest between rounds     Post results and experience to commentsRead More

  Conditioning: Partner WOD 1-mile partner run 100-ft handstand walk 1000m Row 100 Burpees 3000m Bike 100-ft handstand walk 1-mile partner run   For time Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On...Read More

Join us this Wednesday for a FREE class! Endurance: “6 Minute Bike Test” 6:00 Bike for total calories   For score Compare to Tuesday, 06 April 2021 Conditioning: “Scott Panchik” 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs (24/20) 1 Rope climb (12′) after each round   For time (15:00 cap)     Post results and experience to...Read More

Join us Wednesday, 25 August for a FREE class!   Conditioning: “Seriously?!” Buy-in: 600m Run …then… 2 rounds of: 15 GHD Sit-ups 20 Fat Bar Deadlifts (220/150) 25 Double Unders 25 Burpees 20 Overhead Squats (115/73) 15 Pull-ups …then… Sell-out: 750m Row   For time     Post results and experiences to commentsRead More

Join us Wednesday, 25 August for a FREE class! Conditioning: Partner WOD Complete as many rounds and reps as possible in 14 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score (Row is worth 2 points) Similar to Friday, 30 April 2021   Strength:...Read More

Join us Wednesday, 25 August for a FREE class! Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar   3 Sets for quality   Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103)...Read More

2013 Throwback! Conditioning: “Picking Daisies” 1000m Row 75 Sit-ups 50 Army T-Push ups 25 Russian Kettlebell Swings (97/62) 400m Run 30 Alternating Dumbbell Snatches (50/35) 20 Alternating Pistols 10  Muscle-ups   For Time Compare to Friday, 29 March 2019     Post results and experience to commentsRead More

  Conditioning: 20 Burpees 20 Half tacos* 20 Alternating lunges (stationary) 20/16 Calories biked 80 Single-unders   3 rounds for time (20:00 cap) *New version requires right hand to left foot, left hand to right foot.   …rest 5:00 after cap, then… Strength: Find a 2-rep max hang power snatch   For max load  ...Read More

  Conditioning: Pick two of the three, rest 10:00 between Option 1: MPCF Board WOD: Max reps rope climbs (12′) in 2:00   For score   Option 2: MPCF Board WOD: Max unbroken WB shots (20/14)@(10/9′)   For score   Option 3: As many reps as possible in 7 minutes of*: 1 Strict pull-up 1...Read More