“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 Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Inspirational thought: The body can do so much more than we realize. It is the mind we have to convince.     Strength WOD: Perform the following for quality (25 minute cap):...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.   Strength WOD: Jerk 5-4-3-2-1-1-1-1 (20 minute time cap)     …Rest 5 minutes     Conditioning WOD: Complete as many rounds and reps as possible in 20 minutes...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

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.    Inspirational thought: You are confined only by the walls you build yourself.     Strength WOD: Perform the following for quality (25 minute cap): Snatch Warm-up: 10, 8, 6 rep,...Read More

  “Put a little love in it” (revised)   21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Snatches (95/63) Box Jumps (24/20″) Grasshoppers Wall-Ball Shots (20/14) @ (10/9′) Calories Rowed   For Time     Post time to comments Similar to Monday, 28 January 2013Read More

  Strength WOD: Overhead Squat 5-4-3-2-1-1-1-1 (25 minute time cap)   …Rest   Speed WOD: For 10 minutes, every minute on the minute, perform: Odd minutes: 18 Wall-Ball Shots (20/14) @ 9′ Even minutes: 18 Slammers (12/8)     Post max load and experience to commentsRead More

  Strength WOD: Thruster 1-rep max (25:00 cap)     Conditioning WOD: “Georgia on my mind”   9 Handstand Push-ups 15 Body Blasters 21 Overhead Squats (95/63)   2 rounds for time     Post max load and time to commentsRead More

  WOD 1: 15 Hang Power Cleans (155/103) 15 Slammers (12/8) Run 200m   3 rounds for time     …rest 10 minutes     WOD 2: 30 Double Unders 20 Plank down/ups 10 1-arm Kettlebell Snatch Lunges (53/35)   3 rounds for time     Post times to commentsRead More

  “Burping Tacos”   6 Strict Pull-ups 18 Half Tacos 6 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time     Post time to commentsRead More