Join us today for a FREE class! There are progressions/modifications for everyone’s ability.   Conditioning: On an 8:00 clock… 3 Rope climbs (12′) 6 Double dumbbell clusters (2x 50/35) 3 rounds then… Max calories biked in remaining time   …Rest 2:00 min…   On an 8:00 clock… 10 Box jumps (30/24”) 10 Push-ups 3 rounds...Read More

Join us for a FREE class tomorrow! Endurance: Partner WOD, equal work required: 2:00 bike for calories 2:00 ski for calories 2:00 row for calories 2:00 rest   4 Rounds for time and total calories   Accessory Work: 12 Dumbbell floor press* 3 Sets for quality *athlete can build in weight each set, or stay...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

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! Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace   For pacing quality Compare to Tuesday, 27 April 2021 See “6 min row test” here Friday, 23 July 2021 See “6 min bike test” here Tuesday,...Read More

  Strength & Endurance: Run 200m 1 Complex* (135/93) Row 500m 1 Complex* (145/93) Bike 1800m 1 Complex* (165/113) Ski 1000m 1 Complex* (185/123) Run 600m 1 Complex* (205/133) Row 500m 1 Complex* (215/143) Bike 600m 1 Complex* (225/148)   For time *1 Complex is: Clean ⇒ Hang Clean ⇒ Jerk Each athlete only uses...Read More

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week. Option 1: Endurance: Run 1 mile Rest 3:00 Row 1500m Rest 3:00 Bike 2400m Rest 3:00 Ski erg 500m   For time   …or if you missed Friday’s WOD… Option 2: “6-Minute Row Test” Max...Read More

Endurance Skill: “6-Minute Row Test” Max meters rowed in 6 minutes   For total meters Compare to Tuesday, 16 February 2021   …rest 10:00, then… 5 rounds of: 20 Wall-ball shots (25/16) @ (10/9′) Rest 2:00   For time     Post results and experiences to commentsRead More

  Conditioning: MPCF Board WOD “1-mile run”   For time   Strength: Hang Power Clean 5 @ 25% 1RM 5 @ 35% 4 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality under load  ...Read More

  Endurance: Stage 1: 10/8 Calories Row 0:30 Hollow hold 10/8 Calories Bike 0:30 Hollow hold 10/8 Calories Ski 0:30 Hollow hold 800m Run   Stage 2: 20/16 Calories Row 0:30 Low plank 20/16 Calories Bike 0:30 Low plank 20/16 Calories Ski 0:30 Low plank 600m Run   Stage 3: 30/24 Calories Row 0:30 Hollow...Read More