Make plans to join MP this Saturday for a free WOD at 0900! No 0630 class Tuesday  Sorry for any inconvenience.   Endurance: Bike/Row* 3 minutes at 90% of 6-minute pace 2 minutes at 96% of 6-minute pace 1 minutes at 102% of 6-minute pace Rest 3 minutes   4 rounds* for quality   *On...Read More

Endurance: 600m Run 2:00 Rest 600m Run 2:00 Rest 600m Run 2:00 Rest 400m Run 1:00 Rest 400m Run 1:00 Rest 400m Run   For time   Accessory Work: Barbell Z-press Max reps in 1 minute (at 20-25% of 1-rm clean & jerk) 2:00 Rest 3 Sets for total reps     Post results and...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Endurance: Run 800m Ski 3:00 for calories Bike 3:00 for calories Row 3:00 for calories Rest 5:00   2 rounds for time and total calories     Post results and experiences to commentsRead More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Endurance: Run 1 mile Rest 2:00 15 Calories ski 15 Calories row 15 Calories bike Rest 2:00 Run 800m Rest 2:00 20 Calories ski 20 Calories row 20 Calories bike Rest 2:00 Run 400m Rest 2:00 25 Calories ski...Read More

Monday, 0630 class this week is canceled. Sorry for any inconvenience. Join us this Saturday, 09 Oct. for a FREE class at 0900!   Endurance: Every 7:00 on the minute, for 5 rounds: 400m Run Max cals bike/ski/row to the 5:00 mark*   For score of total calories *Mandatory rest at the 5:00 mark each...Read More

Endurance: 20-15-10 calorie rounds of: Calories ski erg Calories assault bike Calories row …then… Run 1 mile …now… 10-15-20 calorie rounds of: Calories ski erg Calories assault bike Calories row   For time (40:00 cap)   Accessory: 10 Wall assisted single leg RDLs (5 ea leg) 4 Sets for quality   Compare to Tuesday, 20...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

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

Endurance: Every 8 minutes on the minutes: Row 1000m   5 Rounds for quality of pacing* * Goal is negative splits each 1000m   Core Accessory Work: 0:30 Side plank (right) 0:30 Rest 0:30 Side plank (left) 0:30 Rest   3 Sets     Post results and experience to commentsRead More