Friday night class is canceled this week. All other classes on Friday are normal.   Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining...Read More

Friday night class is canceled this week. All other classes on Friday are normal. Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Tuesday, 01 November 2016   Conditioning: Choose your level: “Summit” Complete as many rounds as possible in...Read More

Friday night class is canceled this week. All other classes on Friday are normal.   Conditioning: Complete as many rounds as possible in 10-minutes of: 3 Burpee-Box-Overs 3 Deadlifts (225/155) 6 Burpee-Box-Overs 6 Deadlifts 9 Burpee-Box-Overs 9 Deadlifts …Etc, adding 3 reps to each exercise every round   For Score   …Rest 10:00, then with...Read More

Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103)   …Rest 7 minutes, then… Perform for time, with a 5:00 cap: 50 Double Unders 40 Slammers (12/8) @ 2m 30 Weighted Walking Lunges (35/25) 20 Pull-ups 10 Ring Dips   …Rest 5 minutes,...Read More

Conditioning: “Loredo” 24 Squats 24 Push-ups 24 Walking Lunges 400m Run   6 rounds for time WOD courtesy of CFHQ Flexibility/Mobility: Banded Olympic Wall Squat – 2:00 Barbell Shoulder Smash – 1:30/side Quad Smash – 1:30/leg     Post times and experiences to commentsRead More

Conditioning: 15 Overhead Squats (95/63) 10 Kettlebell Swings (72/53) 5 Strict Handstand Push-ups 20/15 Calories Biked   3 rounds for time   Strength: Clean & Jerk 3 @ 35% 1RM 3 @ 50% 3 @ 60% 3 @ 70% 2 @ 75% 2 @ 80% 2 @ 85%   For Quality All are done as...Read More

Skill: 500m Row at 90% PR pace* Rest 3:00 500m Row* Rest 3:00 500m Row*   For Time *This pace is 90% of current 500m row PR.   Conditioning: “WOD 3” (running version) Run 200m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53)...Read More

  Conditioning: “Nailed It” 5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds for time Compare to Monday, 12 September 2016   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post...Read More

Skill Work: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   Diane 21-15-9 rep rds of: Deadlifts* Handstand Push-ups** *(225/155) – Rx (185/125) – 55+...Read More

  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 Saturday, 16 April 2016 *On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.   Flexibility: Right...Read More