Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Wednesday, 13 September 2017 *On rounds 1 and 3 do...Read More

Strength: At 60-65% 1-rep max clean & jerk, perform the following complex: 1 Power clean 1 Push jerk 1 Split Jerk   5 Sets for quality of lifts (15:00 cap) Conditioning: Buy-in: 500m Row   …then… 3 rounds of: 15 Handstand pushups 10 Pull-ups 5 Clean & Jerks (185/123)   …then… Sell-out: 1200m Bike  ...Read More

Conditioning: “More Kettlebells Please” 30/24 Cal row 30 Double kettlebell deadlifts (2x 70/53) 30/24 Cal bike 30 Alternating kettlebell snatches (53/35) Run 600m 30 Kettlebell swings (53/35) 30/24 Cal ski 30′ Overhead kettlebell lunges* (53/35)   2 Rounds for time (40:00 cap) *30′ with right arm overhead, then 30′ with left arm overhead   Accessory...Read More

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Run 800m 25 Power Cleans (95/65) 25 Toes-2-Bar Run 600m 30 Shoulder to Overhead (95/65) 30 Goblet Squats (53/35) Run 400m 35 Sit-ups 35 Box Overs (24/20″) Run 200m 40 Wall-Ball Overhead Walking Lunges (20/14) 40...Read More

  Conditioning: Partner WOD 1-mile partner run 100-ft handstand walk 1000m Row 100 Burpees 3000m Bike 100-ft handstand walk 1-mile partner run   For time Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On...Read More

Drop in for FREE at any class time TODAY!!! Class Times: 0530, 0630, 0845, 1200, 1730 Conditioning: Perform 0:45 work and 0:30 rest/transition at the following: Power snatches (135/93)/Dumbbell snatches (50/35) Burpee box jumps (24/20″)/Burpee box step-ups (24/20″) Slammers (12/8) Tire Flips (210/180) Pull-ups   3 Rounds for total score, rest 1:45 between rounds  ...Read More

Join us Wednesday, 25 August for a FREE class!   Conditioning: “Seriously?!” Buy-in: 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… Sell-out: 750m Row   For time     Post results and experiences to commentsRead More

Learning from one of the greats, Jason Khalipa! Join us Wednesday, 25 August for a FREE class! Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53) Compare...Read More

Join us Wednesday, 25 August for a FREE class! Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar   3 Sets for quality   Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103)...Read More

  Conditioning: 20 Burpees 20 Half tacos* 20 Alternating lunges (stationary) 20/16 Calories biked 80 Single-unders   3 rounds for time (20:00 cap) *New version requires right hand to left foot, left hand to right foot.   …rest 5:00 after cap, then… Strength: Find a 2-rep max hang power snatch   For max load  ...Read More