Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.   Strength: Make-up a Lift 1-rep max For max load   …Or…   Pick any lift and perform: 5-5-5-5 @ 85% For...Read More

Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.   Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Friday, 24 June 2016 *Add one rep to each exercise each round. Partners alternate exercises.   Strength: Deadlift 7-rep max Goal here is to work up to...Read More

  Strength & Conditioning: Part 1: Partner up, then complete as many rounds and reps as possible in 8 minutes of: 60 Calories Rowed 40 Push-ups 20 Alternating Pistols 10 Handstand Push-ups   For Score   …rest 5 minutes, then… Part 2: Complete as many rounds and reps as possible in 6 minutes of: 5...Read More

Grant “Muffin Man” Wilkins Pic on left is November 2014. Pic on right is October 2016. Saturday’s pic inspired some transformation pics. Over the next few weeks-months, I will be searching through pics trying to find some “before and After” style pics. I will try to do one for everyone, but no promises.   Conditioning...Read More

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. Happy Veteran’s Day. Please pray for all of our troops that...Read More

Ladies of MP hitting the town in Mexico. I hope the locals were warned! 🙂   Conditioning: Death by Triple Threat* Kettlebell Swings (53/35) x 3 Box Overs (24/20) x 2 Cleans (155/103) x 1   For Score Compare to Tuesday, 16 June 2015   *With a continuous running clock, on “Go”, perform 3 KBS...Read More

January 2016 Flashback, KO in the OK   Conditioning: 9:00 AMRAP 20 Double Unders 1 Overhead Squat*(125/83) 1 Ring Dip* 1 Handstand Push-up*   For Score Compare to Tuesday, 11 October 2016 *Add 1 OHS, 1 Ring Dip, and 1 HSPU each round   …Rest 9 minutes, then…   Sprint Work: Partner WOD Row 1200m...Read More

  Strength: Clean and Jerk 4 reps at 45% 1RM 4 reps at 55% 3 reps at 65% 3 reps at 75% 2 reps at 80% 2 reps at 85%   For Quality   Conditioning: Complete as many rounds and reps as possible in 9 minutes of: 10 Toes-2-Bar 30 Double Unders Rest 30 seconds...Read More

  Conditioning: Partner WOD Row 1000m (5:00 cap) …rest 2 minutes, then… Complete as many rounds and reps as possible in 30 minutes of: 5 Pull-ups 10 Push-ups 15 Squats 200m Run 25 Double Unders   For Score *Alternate exercises each round   Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for...Read More