Holiday Hours: 31 DEC will be 0515, 0900 & 1200; 01 JAN Closed; and 02 JAN will be normal hrs Strength WOD: Perform the following for quality (20 minute cap): Clean & Jerk Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More
Partner WOD “Till death do us part” 600m Run 50 Sit-ups 40 Wall-Ball Shots (20/14) 30 Kettlebell Swings (55/35) 20 Handstand Push-ups 100 Calories Rowed (50 each) 20 Chest-2-Bar Pull-ups 30 Burpees 40 Box Jumps (24/20″) 50 Double Unders 600m Run For Time Post team time to comments Compare...Read More
Partner WOD “Go For It!” Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″) Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes Rest 1 minute Complete as many rounds as possible in...Read More
Strength WOD: Front Squat 1-rep max (25:00 time cap) Conditioning WOD: Partner up, and perform as many rounds and reps as possible in 12:00 of: Run 200m Max Burpee Box Overs (24/20″) Rest 1 minute, and switch Post max weight, and rounds/reps to commentsRead More
Partner WOD “Till death do us part” 600m Run 50 Sit-ups 40 Wall-Ball Shots (20/14) 30 Kettlebell Swings (55/35) 20 Handstand Push-ups 100 Calories Rowed (50 each) 20 Chest-2-Bar Pull-ups 30 Burpees 40 Box Jumps (24/20″) 50 Double Unders 600m Run For Time Post team time to comments Compare...Read More
Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday 1200, kids, and 1730 Saturday 0900 and Open Gym Strength WOD: Clean (20 minute cap) Warm-up 8, 6, 4, 2 gradually increasing weight, then 1 reps @ 70% 1RM 1 reps @ 80% 1RM 1 or more reps...Read More
Labor Day WOD’s 2013 Gym closed. All options are off-site. WOD 1: Meet at the sand volleyball courts at 71st & Riverside at 0730. Group run approx. 4 miles WOD 2: Meet at the sand volleyball courts at 71st & Riverside at 0900. Fun Team WOD to be announced once everyone arrives...Read More
Bring a Friend WOD All exercises are team totals. Equal work required. One partner work while other rest. “Friends in low places” As partner groups, complete as many rounds as possible in 10 minutes of: 20 Burpees 200 meter shuttle runs x 4 40 Singles …rest 5 minutes As partner groups,...Read More
Another great night at GNO with the ladies of MPCF and friends! Partner WOD “Freaky Friday” Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint …rest 2 minutes Complete as many rounds as possible in 10 minutes of:...Read More
