Endurance: 2500m Row* For time *At the top of every 3:00 perform the following: 0:00 – Bike 20/16 Calories 3:00 – Bike 20/16 Calories 6:00 – Bike 15/12 Calories 9:00 – Bike 15/12 Calories 12:00 – Bike 10/8 Calories 15:00 – Bike 10/8 Calories 18:00 – Bike 5/4 Calories 21:00 – Bike 5/4 Calories …now...Read More

Strength: 10 Rounds of: 100m Run (recovery pace) 1 Power clean* For quality *Start at ~55%, increase each round, finish at ~90% Endurance: 2-3 Person Teams 12-minutes max calories For scoreRead More

Conditioning: Partner WOD, equal work 100-ft Backrack lunges (135/93) 40 Toes-to-bar 100-ft Backrack lunges (135/93) 40 GHD Sit-ups …Rest until 15:00, then… Complete as many reps as possible in 3-minutes of: Bar muscle-ups …then… Complete as many reps as possible in 2-minutes of: Double unders For time and scores Strength: Deadlift At the top of...Read More

Conditioning: Run 400m and then… 5 Rounds of: 15 Wall ball shots (20/14) @ (10/9′) 10 Deadlifts (135/93) 5 Hang power cleans (135/93) And then… 400m Run For time Post results and experiences to commentsRead More

Memorial Day crew! Strong work everyone! We are excited to announce our NEW website launching this Thursday!   Conditioning: As many reps as possible in 12-minutes: 1 Wall walks 2 Shuttle runs (25-ft down and back = 1) For score* *Add 1 wall walk and 2 shuttle runs to every round…. 1,2,2,4,3,6,4,8,5,10…   Strength: Strict...Read More

Join us TODAY at 0900. There will be a potluck BBQ after the WOD! Friends and family are welcome to WOD and/or eat!   This partner workout is a tribute to Sgt. Maj. Joseph J. Ellis, who tragically lost his life on February 7, 2007, while conducting combat operations in Anbar province, Iraq. Sgt. Maj....Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: MPCF Board WOD “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats   For score Compare...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Strength: Back Squat From 0:00 to 3:00 on the clock, 20 @ 50% and then… From 3:00-8:00, every minute on the minute: 5 @ 65-70% And then…...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: Partner WOD 150′-100′-50′ Handstand walk 20-16-12 Clean and jerk (135/93) 16-12-8 Ring dips   For time (18:00 cap)   …Rest 4-minutes* then…   10 Deadlifts (315/213)...Read More

Join us on Memorial Day, May 27, at 0900. There will be a potluck BBQ after the WOD. Friends and family are welcome to WOD and/or eat!   Conditioning: 5 Power snatches @ 60% of 1-rm snatch 8 Bar facing burpees 40 Crossover single-unders   5 Rounds for time (10:00 cap)   Strength: Every 1:30,...Read More