Endurance: 4:00 Bike 4:00 Row 4:00 Rest   3 Rounds for total calories     Post results and experiences to commentsRead More

Sprint: MPCF Board WOD Row 500m   For Time Compare to Wednesday, 19 February 2020 Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 2 Bar muscle-ups 6 Handstand push-ups 8 Hollow rocks 300m Run   For score (run is worth 1 point per 25m)     Post results and experiences...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     Post results and...Read More

Tuesday 0515 class has been canceled until further notice. We are sorry for any inconvenience. If you have questions, please see Coach Jimmy. Endurance: 2:00 Row 2:00 Rest 5 Rounds for calories   Accessory Work: 10 One-armed kettlebell crossovers* (5 on each leg) 3 Sets *Increase weight each set, as long as proper form is...Read More

No Tuesday 0515 class this week. All other classes are normal. We apologize for any inconvenience. Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!   Endurance: 175m Hill Sprint Rest 3:00   4 rounds for total sprint time   Conditioning: Perform 3 rounds of: 20...Read More

There will be no 0515 class this week. All other classes are normal. We apologize for any inconvenience. Endurance:   Run 200m Rest 1 min Run 400m Rest 2 min Run 600m Rest 3 min Run 800m Rest 3 min Run 600m Rest 2 min Run 400m Rest 1 min Run 200m   For total...Read More

General Warmup: Run 400m/Row 500m 10 Samsons 10 Army T-pushups 10 Sit-ups 10 Squats 10 Ring rows Bike 2:00 10m Walking lunges (forward) 10m Walking lunges (backwards) 40m Double kettlebell waiters walk 20m D-ball carry 10 Windmills 10 PVC Passovers   Endurance/Bike Skill Work: 1 Min bike for max calories using only arms 1 Min...Read More

Warm-up: 2 rounds: Row 250m 8 Samsons 8 Army T- push-ups 8 Half tacos 8 Squats 8 Ring rows 8 Shoulder press w/ T then… 10m Walking lunges 10m Quad pulls 10 Burpees Row 1:00 10 PVC Windmills 10 PVC Passovers   Endurance: Row 3 min for max calories* Rest 3 min   6 rounds...Read More

  General Warmup: Run 400m/Row 500m 10 Samsons 10 Army T-pushups 10 Sit-ups 10 Squats 10 Ring rows Bike 2:00 10m Walking lunges (forward) 10m Walking lunges (backwards) 40m Double kettlebell waiters walk 20m D-ball carry 10 Windmills 10 PVC Passovers Endurance: Bike 1:30 for max calories Rest 1:30*   7 rounds for max calories...Read More

General Warm-up: Row 2:00 min 8 spiders 6 pushups 4 squats Bike 2:00 min 8 spiders 6 pushups 4 squats Ski 2:00 min 8 spiders 6 pushups 4 squats Then 200m run 10 PVC passovers 10 PVS windmills 10m Backwards walking lunges 10m Butt-kickers 10m Frankenstein walk 10m Quad pulls   Endurance: 3 min row...Read More