Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories skied 20 Push-ups …rest 3:00, then… Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories rowed 10 Alternating dumbbell snatches (70/50) For scores (each and total) Skill/Accessory Work: 5/side Kettlebell curtsy...Read More
Ladies, join us this Saturday at 5:30 pm for Galentine’s! Conditioning: MPCF Board WOD 50/40 Calories bike For time …Rest 10:00-15:00 and then… Conditioning (optional): Option 1: As many rounds and reps as possible in 8-minutes of: 8 Power snatches (75/53) 8 Bar-facing burpees For score Option 2: Pick...Read More
Ladies, join us this Saturday at 5:30 pm for Galentine’s! Conditioning: Partner WOD* Partner A: 1 Rounds of: 5 pull-ups, 10 push-ups, 15 squats Partner B: Max meters rowed Partners switch after each round of Cindy. Continue rotating until 2000m has been completed on the rower. For time (10:00 cap) Strength: Thruster...Read More
Ladies, join us this Saturday at 5:30 pm for Galentine’s! Endurance: 0:30 Max calories bike 0:30 Rest 0:30 Max calories ski 0:30 Rest 1:00 Max calories bike 1:00 Rest 1:00 Max calories ski 1:00 Rest 1:30 Max calories bike 1:30 Rest 1:30 Max calories ski 1:30 Rest 2:00 Max calories bike 2:00 Rest 2:00...Read More
Endurance: “Love is Blind” Partner WOD 5000m “Blind” row* For score of total meters and total time (including time to complete burpees) (40:00 time cap) Compare to Tuesday, 14 February 2023 *Rower monitors will be faced away from athletes. Partners switch as they would like, but no partner is allowed to look at the...Read More
Conditioning: 4 rounds of: 200m Run 10 Strict pull-ups …immediately into 4 rounds of… 200m Run 15 Push-ups …immediately into 4 rounds of… 200m Run 25 Squats For time (30:00 cap) Core Work: 10 V-ups 10 Tuck-ups 0:20 Hollow hold 0:20 Arch hold 1:00 Rest 4 Sets* *Try to go unbroken...Read More
Friday’s 1730 class and Saturday’s class are cancelled as we are hosting Spring Festivus Games 2025! But you can still register to volunteer to help with Spring Festivus Games 2025! Conditioning: As many calories as possible in 3-minutes of: Max calories biked …Rest 1:00 and then… As many calories as possible in 3-minutes of:...Read More
Friday’s 1730 class and Saturday’s class are cancelled as we are hosting Spring Festivus Games 2025! But you can still register to volunteer to help with Spring Festivus Games 2025! Strength & Endurance: Run 400m 15 Squat snatches (135/93) Run 600m 15 Clean & Jerk (155/103) Run 800m 15 Squat cleans (185/123) Run 600m...Read More
Friday’s 1730 class and Saturday’s class are cancelled as we are hosting Spring Festivus Games 2025! But you can still register to volunteer to help with Spring Festivus Games 2025! Conditioning: 3-Person Team WOD, equal work required 3 Rounds, alternating full rounds: 25-ft Dumbbell overhead walking lunges (2 x 35/25) 10 Chest-to-bar pullups 10...Read More
