Conditioning: Partner WOD 800m Farmers walk (53/35) 100 Squats/Plank hold 90 Pull-ups/Superman hold 80 Sit-ups/Wall sit hold 70 Burpees/Static hang 60 Ground-to-overhead (95/63)/Handstand hold 50 Deadlifts (225/153)/Hollow hold 400m Farmers walk (53/35)   For time Instructions: Both partners perform the Farmers walk simultaneously, carrying a kb or db in each hand. The rep counts...Read More

  Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 11 August 2014   Strength: Shoulder Press 7-7-7   For max load   Royal Huddleston Burpee Challenge: Day 93     Post results and experiences to commentsRead More

  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 Wednesday, 11 July 2018     Post results and experiences to commentsRead More

  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) 60 Sit-ups 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Saturday, 14 July 2018 *Equal work required   2019 CrossFit Games Open WOD 19.5 (Night...Read More

  Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows 35 Box Overs (24/20″) No Touching Box   For Time Compare to Friday, 14 September 2018   Strength: Deadlifts 3 x 4 @...Read More

“APFT” performers!   Sprint Work: Partner up, then… Bike (150/135/120) Calories*   For Time *(MM/MF/FF) M’s do 75 calories, F’s do 60   Conditioning: “30 more days!” 30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*  ...Read More

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 17 June...Read More

  Skill: MPCF Board WOD Row 500m For Time   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 21 February 2017  ...Read More

Friday night class is cancelled. Sorry for any inconvenience.    Conditioning: 40 Calories Rowed 30 Wall-Ball Shots (14/10) at 10′ 40 Pull-ups 30 Box Overs (20″) 40 Front Squats (95/65) 30 Calories on Assault Bike   For Time   Strength: Back Squat 7-rep max   For max load     Post time and load to...Read More

0845, 1200, and 1730 classes are cancelled Friday. Sorry for any inconvenience.   Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows 35 Box Overs (24/20″) No Touching Box   For Time Compare...Read More