Conditioning: Partner WOD “3 Light Lovely Ladies” “Fran” 21-15-9 rep rounds: Thrusters (85/55) Pull-ups   …Rest 3 minutes   “Grace” 30 Clean and Jerks (95/55)   …Rest 3 minutes   “Isabel” 30 Snatches (95/55)     For Total WOD Time (Total time – 6 minutes of rest) Instructions: This is a partner WOD. Do...Read More

  Skill: Handstand Shoulder Stacking Over-stacked, Under-stacked, Stacked   10 rounds (slow) for quality   Conditioning: Partner WOD* 20 Alternating KB Snatches (53/35) 10 Box Overs (30/24″) 200m Row Sprint   6 rounds for time Partners alternate rounds   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side    ...Read More

Strength: Snatch* 3-3-3-3-3   For max load *These are full squat snatches   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time Compare...Read More

  Strength: As a team of 3, each person find their 1 rep max: Power Clean and 2 Front Squats   6 minute time cap   Rest 3 minutes then..   Conditioning: With your team of 3, perform 4 rounds of: 10 Handstand Push-ups 15 Pull-ups 20 Toes-2-Bar 25 Calories Rowed   Alternate team members...Read More

Holiday Hours: Classes will be 0900 and 1200 only   Strength: Clean Series Jump shrug, Power Clean, Hang Squat Clean, Split Jerk 1-1-1-1-1   For Max Load   Conditioning: 100 Double Under Buy-in …then 9-6-3 rep rounds of: Muscle-ups Thrusters (115/83)   For Time   Flexibility: Wrist stretches – 1:00/each direction Handstand Hold with fingers on...Read More

  Holiday Hours: 31 DEC will be 0530, 0630, 0845 & 1200; 01 JAN Closed; and 02 JAN will be 0900 and 1200   Conditioning: “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (1.5/1 pood) 10 Handstand Push-ups   5 rounds for time     Post time to comments Compare...Read More

Holiday Hours: 31 DEC will be 0530, 0630, 0845 & 1200; 01 JAN Closed; and 02 JAN will be 0900 and 1200   Skill: Handstand Hold 30 seconds Hollow Body Hold 30 seconds   4 rounds for quality Rest as needed between rounds   Conditioning: 5 minute AMRAP Row for calories …rest 1 minute 5...Read More

  Strength: Squat Cleans 5   reps @ 65% 1RM Clean 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Conditioning: “Balboa” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time...Read More

Holiday Hours: 31 DEC will be 0530, 0630, 0845 & 1200; 01 JAN Closed; and 02 JAN will be 0900 and 1200   Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality   Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees...Read More

  Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More