Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m   For quality   Conditioning: Complete as many rounds as...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots...Read More

Coach Jimmy recharging his batteries at his Level 2 re-cert!   Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total...Read More

Conditioning: 21-15-9 rep rounds of: Push Jerk (135/93) Chest-to-Bar Pull-ups   For Time   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side T-spine smash – 2:00     Post time and experiences to commentsRead More

  Skill: 250m Row @ 90% 500m PR pace Rest 2 min 500m Row @ 85% Rest 2 min 1000m Row @ 80%   For time and pace control   Conditioning: 4 rounds for time of: 30 Box Jumps (24/20″) 30 Sit-up Slammers (12/8) @ 2m   Flexibility: Rocking Table – 1:00 Twisting Ape –...Read More

Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees   5 rounds for time *Masters 55+ (235/155) Compare to Monday, 30 November 2015   …rest ~10 minutes, then as a team of 3 perform… Max calories biked in 5 minutes For Score   Flexibility/Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00...Read More

Skill: 3-person team 4200m Row Rotation is 500/400/300/200* @ 90% 500m pace For Time *Each team member rows 500, then each row 400, and so on…   …rest 5-10 minutes, then… Conditioning: 10 Double Kettlebell Thrusters (53/35) 40 Double Unders   5 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30...Read More

Coach Becky dominated at her Level 1 re-cert! Strong work! Friday 0845 class is cancelled this week. Sorry for any inconvenience.   Strength & Conditioning: Every minute on the minute until failure perform: 1 Hang Squat Snatch*, then add (10/5) For max load   …now continue on with EMOM, and perform: 1 Hang Squat Clean,...Read More

  Strength: Every minute on the minute for 12 minutes perform on cycle of: 1 clean pull + 1 clean high pull + 1 power clean @ 75% 1RM Clean* *dropping and resetting between pulls is allowed For Quality   Conditioning: 10-9-8-7-6-5-4-3-2-1 Glute-Ham Sit-up 1-2-3-4-5-6-7-8-9-10 Overhead Squat (95/63)   For Time Perform 10 GHD/1 OHS,...Read More

Congrats to MP Alpha, winning 1st Place in the Masters’s Division!   Conditioning: 15-12-9 rep rounds of: Power Snatches (115/75) Bar Muscle-ups   For Time   …rest 5:00, then… 200m Run 100 Double Unders 50 Sit-ups 25 Calories Biked   For Time   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side Saddle Sit –...Read More