Rest Day or… At 0900, Coach Sarah will be hosting a surprise calorie burn, “I ate too much”, WOD! “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″)...Read More

Class schedule for the rest of the week is: Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73)   …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand...Read More

Class schedule for this week is: Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Run 200m Rest 1:00 Run 400m...Read More

  Endurance:* Every minute on the minute, add 1 calorie until failure of: Bike …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Row   For total calories on each apparatus *If you...Read More

  General warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 Knees-2-Elbows 10 Handstand push-ups 50 Jump rope   Specific warm-up: 10 Back squats @ 25% 8 @ 40% 6 @ 55%...Read More

  Conditioning: Partner WOD “Rubber Legs” Complete as many rounds* and reps as possible in 15 minutes of: 10 Front squats (135/93) 10 Chest-2-bar pull-ups 10 Alternating weighted box step-ups (50/35) @ (20”) Max calories rowed   For scores *Alternate rounds. While one partner is completing a round, the other partner is rowing for max...Read More

  Endurance: Every minute on the minute, add 1 calorie until failure of: Row …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Bike   For total calories on each apparatus   Mobility:...Read More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 Lunges 10 KB swings Bike 15/12 Calories 10 One-leg Kettlebell Deadlift Crossover (light) 50 Jump rope   Conditioning: “This is...Read More

Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!   General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Handstand push-ups 4 Low box...Read More

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/65) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More