Night class is canceled. Power outage update: Power is still out at the gym. Here are the two plans moving forward… Option 1 – Power restored: Once power is restored, the following day will be as normal. Option 2 – Power remains out til Saturday: Tuesday-noon class only Wednesday-0845,noon,1730 classes only Thursday-closed Friday-0845,noon,1730 classes only...Read More
The power is currently out at the gym. Please check the website tonight for any class cancellations tomorrow. Join us today Saturday, 17 June, at 0900 for FREE! No fitness experience needed! Conditioning: From 0:00 to 9:00, perform: 27-21-15-9 Calories biked Overhead squats (95/63) Rest from 9:00 to 13:00 From 13:00 to 22:00,...Read More
Join us this Saturday, 17 June, at 0900 for FREE! No fitness experience needed! Conditioning: Every 4:00, perform one round of: 21/16 Calories rowed 15 Burpees over rower 9 Alternating dumbbell squat snatches (50/35) 4 rounds for quality Strength: Every minute on the minute perform… 1 Squat snatch at the following percentages...Read More
Join us this Saturday, 17 June, at 0900 for FREE! No fitness experience needed! Conditioning: 12/10 Calories biked/rowed* 6 Squat cleans (165/113) 2 Rope climbs (13′) Rest 3:00 6 Rounds for total time (35:00 cap) *Athletes will switch between bike and row each round. Post results and experiences to commentsRead More
Conditioning: 10-20-30 Back rack* forward lunges (135/93) 30-20-10 Toes to bar For time (12:00 cap) *Bar must be cleaned from floor and placed on back Skill/Accessory: 0:45 Wall-facing handstand hold 0:30 Rest 0:45 Max reps double dumbbell seated shoulder press 2:00 Rest 4 Rounds for quality Post results...Read More
Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck! Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100. Friends and family are welcome to join us for WOD and food! U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th...Read More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Conditioning: 21-15-9 Power snatches (95/63) Calories biked For time (10:00 cap) …Rest 5:00 then… Strength: Every 2:00 on the minute, for 9 sets, complete the following… Clean pull ⇒ Power Clean ⇒ Squat Clean ⇒ Jerk 1...Read More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! Skill: 0:30 Wall-facing handstand hold (nose and toes) 0:30 Rest 0:30 Hollow hold 0:30 Rest 5 Sets for quality Conditioning: Partner WOD As many reps as possible in 3:00 of the following: 75 Double-unders (each partner, at the...Read More
Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck! 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 Post results and experiences to commentsRead More
