“What now?” 21 Sit-ups 15 Box Jumps (24/20″) 9 Strict Pull-ups 15 Kettlebell Swings (53/35) 21 Double Unders   4 rounds for time     Post time to commentsRead More

  Part 1: Rowing “Helen” Row 500m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups   3 rounds   …Rest 2 minutes   Part 2: 5 Handstand Push-ups 10 Ground-2-Overhead (115/75) 50 Double Unders   3 rounds   For Time     Post total time to comments Similar to Monday, 10 December 2012   Note: Complete both...Read More

Pre-order new shirts today! Inspirational Thought: It’s never too late to be what you might have been.       “I Won’t Give Up” 45 Sit-ups 200m Sprint 35 Box Jumps (24/20″) 200m Sprint 25 Pull-ups 200m Sprint 35 Grasshoppers 200m Sprint 45 Double Unders 200m Sprint   2 rounds for time     Post...Read More

  Thanksgiving 2013…are you better than you were last year? Post in comments one improvement you have made in the last year.   Inspirational thought: The body can do so much more than we realize. It is the mind we have to convince.     “Thank Goodness!”   1000m Row …then   2 rounds of:...Read More

  “The Load We Bear”   Complete 5 rounds of 4 cycles of: Squat Clean Push Press Back Squat Behind neck Push Jerk   Weight: Rx: Male: 95, 115, 125, 135, 145 Female: 63, 73, 83, 93, 103   Masters 55+: Male: 75, 85, 95, 115, 125 Female: 53, 63, 73, 83, 93    ...Read More

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Option 1: MPCF Board WOD “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   rest 3:00 between rds   5 rounds for time Compare to Friday, 21...Read More

  “Put a little love in it” (revised)   21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Snatches (95/63) Box Jumps (24/20″) Grasshoppers Wall-Ball Shots (20/14) @ (10/9′) Calories Rowed   For Time     Post time to comments Similar to Monday, 28 January 2013Read More

  “There’s a Haug in da House”   10 Pull-ups 20 Kettlebell Swings (53/35) 30 Walking Lunges Run 200m   4 rounds for time     Post time to commentsRead More

  “No Sacrifice, No Glory”   10 Overhead Squats (95/63) 15 Hand-release Push-ups 20 Box Overs (24/20″) 25 Calories rowed 30 Grasshoppers   4 rounds for time     Post time to commentsRead More

    WOD 1: “Rogue at the Redlands” 12:00 time cap   3 rounds for time 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   …then with remaining time, perform as many Muscle-ups as possible   …Rest 4 minutes   WOD 2: 1500m Blind* Row For Time   *Blind:...Read More