Just when you think you have seen it all, you look and see a person parking a bike in a parking spot at the gym when there is a bike rack 25m away. Sometimes the thinking process of people scares me. 🙂   Conditioning 1: 3-person team 10:00 AMRAP 4 Tire Flips (180) 10 Sledge...Read More

Ape Nation Masters Team – “Older Apes”   Conditioning: Run 400m 25 Thrusters (65/45) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m   For Time Compare to Monday, 12 October 2009   Strength: Shoulder Press 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max...Read More

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 18...Read More

Friday night class and Saturday classes are canceled due to Battle at the Ballpark competition. Sorry for any inconvenience.    Conditioning: Partner WOD 30 Wall-Ball Shots (20/14) @ 9’* 40 Sumo Deadlift High-Pull (75/53) 50 Shoulder-2-Overhead (75/53) 60 Alternating Box Jumps (24/20″) 50 Shoulder-2-Overhead 40 Sumo Deadlift High-Pulls 30 Wall-Ball Shots*   For Time *While...Read More

  Conditioning: “Wild Wednesday” 400m Run 30 Toes-2-Bar 20 Pistols (alternating) 10 Strict Pull-ups 50 Calories Rowed 10 Strict Handstand Push-ups 20 Ring Push-ups 30 Slammers (12/8) 400m Run   2 rounds for time Compare to Wednesday, 24 September 2014   Mobility: Posterior Chain – 2:00/side Anterior Compartment Smash – 2:00/side Hip Capsule – 2:00/side...Read More

  Conditioning: 4-person team WOD “Rowing Waterfall” Row for max calories While each team member concurrently performs… 40 Double Unders 20 Alternating Dumbbell Snatches (50/25) 100m Farmers Walk w/ KBs (35/20) 20 Double Kettlebell Front Squats (35/20)   For Time and calories rowed (14:00 cap) Each member goes through one round of WOD. While simultaneously...Read More

There will be a group meeting at 0750 at the north end of the LaFortune golf course parking lot to run a 5K. All MP’ers are welcome to join. 0900 class will met as usual.   Conditioning: “Grin and Bear it” Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double...Read More

  Skills and Drills: Fast Elbows Snatch Balance CFE running drills   For Quality   Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols...Read More

  Strength: Front Squats 5  reps  @ 65% 3  reps  @ 75% 1+ reps @ 85%   For max reps at 85%   Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups*   6 Deadlifts...Read More

Grant’s bachelor golf outing. Fun times! The 0630 and 0845 classes are cancelled for Monday only. Sorry for any inconvenience.    Conditioning: “Make it a double” 100 Double Unders Run 600m 25 Pull-ups 50 Burpees 25 Pull-ups Run 600m 100 Double Unders   For Time (20-minute cap) Compare to Monday, 22 September 2014   Strength:...Read More