Christmas Eve classes: 0900 and 1200 only Closed Christmas Day   Conditioning: 21-15-9 Rep rounds of: Deadlifts (225/153) Burpee pull-ups   For time (15:00 cap)   Strength: Snatch 5 @ 25% 5 @ 45% 4 @ 55% 4 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 75%   For quality...Read More

First shower room complete! Christmas Eve classes: 0900 and 1200 only Closed Christmas Day Conditioning: 25/20 Calories row 15 Thrusters (75/53) 5 Wall walks   6 Rounds for time (30:00 cap)     Post results and experience to commentsRead More

Join us this Friday for a FREE WOD!   Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 21 Calories rowed 21 Thrusters (95/63) 21 Butterfly ab-mat sit-ups   For score …rest 2:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15 Calories rowed 15 Thrusters (125/83) 15...Read More

Join us this Friday for a FREE WOD!   Skill: Handstand 0:30 Handstand hold 1:00 Rest   4 rounds for quality   Conditioning: “Seriously?!” 600m Run …then… 2 rounds of: 15 GHD Sit-ups 20 Fat Bar Deadlifts (220/150) 25 Double Unders 25 Burpees 20 Overhead Squats (115/73) 15 Pull-ups …then… 750m Row   For time...Read More

Join us for our next FREE drop in day this Friday, December 17th Class times are 0530, 0630, 0845, 1200, 1730   MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93)   3 rounds for time   Strength: Overhead squat 8 @ 25% 1RM 6 @ 35% 5 @ 45%...Read More

Join us tonight at 1800 for our Christmas Party potluck!  1730 class cancelled tonight   Skill: Bike transition work, exact direction given at gym during class   Conditioning: In 3:00 minutes, perform the following:   20 Toes-to-bar 10 Power snatches (125/83) Max calories rowed in remaining time   4 Rounds for total calories, rest 2:00...Read More

Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: Row 1000m 10 GHD back extensions 15 Squat cleans (95/63) 20 Handstand push-ups Bike 500m 25 Pull-ups 30′ Handstand walk 35 Double-unders Ski 250m   For time (15:00 cap)   Strength: Clean 8@25% 1RM 6@35% 5@45% 4@55% 3@65% 3@75% 2@80% 1%85%...Read More

Join us this Saturday at 0900 for a FREE class!  Everyone welcome!   Conditioning: As many rounds and reps as possible in 15 minutes of: 5 Single-arm dumbbell overhead squat with right arm (50/35) 5 Single-arm dumbbell overhead squat with left arm (50/35) 5 Bar muscle-ups 30′ Single-arm dumbbell overhead walking lunge with right arm...Read More

Flashback to 2012! Join us this Saturday at 0900 for a free class!  Everyone welcome! 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 House 400m Run 15...Read More

Skill: 0:10 All-out bike 0:10 Bike at 6-min bike test pace 1:00 Rest 7 Rounds   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until clock says 10:00* 9 Thrusters + 9 Pull-Ups + 9 Thrusters  ...Read More