Holiday Hours: 24 DEC will be 0515, 0900 & 1200; 25 DEC Closed; and 26 DEC will be normal hrs   “Better Days”   40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/25) 40 Double Unders   2 rounds for time...Read More

  Main WOD: Perform 10 minutes of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats   …Rest 5 minutes   Perform 5 rounds for time of “Rooster”: 10 Burpees 20 Double Unders     Post complete rounds, extra reps, and time to comments     Gymnastics WOD: Flexibility: Hold Right leg side split, 4 minutes Hold...Read More

  “I give a flip!”   50 Speed Skips 10 Tire Flips (210/180) 15 Back Squats (155/103) 20 Slammers (12/8)   4 rounds for time     Post time to commentsRead More

  “Are we there yet?”   450m Row 15 Wall-Ball Shots (20/14) @ (10/9′) 30 Sit-ups 15 Pull-ups 45 Double Unders   4 rounds for time     Post time to commentsRead More

“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