Come join us at our new location: 6024 S. Sheridan Rd. Skill Work: 3 Wall walks 10 Ring rows w/ feet elevated Rest 1:00 3 Sets for quality Conditioning: 30 Box step overs (30/24″) 1 Bar muscle up 25 Box step overs 2 Bar muscle ups 20 Box step overs 3 Bar...Read More
Conditioning: “MLK Day” 63 Cleans (95/63) 64 Wall ball shots (20/14)@(10/9′) 64 Pull-ups 65 Kettlebell swings (53/35) 68 Front squats (95/63) For time This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated...Read More
Come join us at our new temporary home, 6024 S. Sheridan Rd! This week’s class schedule: Monday – Wednesday are normal (0530,0630,0845,1200,1730) No classes Thursday 0900 class on Friday ONLY Saturday 0900 Conditioning: 600m Assault bike 20 GHD sit-ups 300m Row 30 Fat bar deadlifts (220/150) 1000m Assault bike 50 Plate-facing burpees 500m Row...Read More
Conditioning: MPCF Daily Fitness Challenge 30/24 Calories bike 2:00 Rest 20 Snatches (50% of 1 rep max clean and jerk, rounded to nearest 5# increment) 2:00 Rest 400m Run 2:00 Rest 20 Clean and jerks (50% of 1 rep max clean and jerk, rounded to nearest 5# increment) 2:00 Rest 30/24 Calories row For...Read More
Skill: 10 Parallette shootthrough with push-up and dip 0:30 Rest 30 Seated single eg lifts over dumbbell (15 w/ right leg then 15 w/ left leg) 1:00 Rest 3 Sets Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93)...Read More
Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge! Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups Fran’s House 15 Thruster (95/63)(80/53) 15 Pull-ups Nancy’s...Read More
Conditioning: Row 800m 10 Power Snatches (95/63) 15 Toes-2-Bar Run 600m 20 Squat Cleans (95/63) 25 Bar-Over-Burpees Row 400m 30 Shoulder to Overhead (95/63) 35 Box Jumps (24/20″) Run 200m 40 Kettlebell Swings (53/35) 45 Sit-ups For Time Compare to Saturday, 21 September 2019 Post results and experience to commentsRead More