Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed!   Strength: Every 2:00, for total of 5 sets, perform: Shoulder Press 10 reps @ 60% 1-rm SP 8 reps @ 70% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90%   Conditioning: 3 rounds of: 4...Read More

Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience needed!   Conditioning: Partner WOD Buy-in: 4 x 250m Row Sprints For Time   …rest 2:00, then…   2 Rounds of… 20 Chest-2-Bar Pull-ups 30 Box Jumps (30/24″) 40 Single-arm dumbbell thrusters (50/35) 30 Toes-to-bar 20 Front Squats (135/93)   …rest 2:00,...Read More

Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Accessory Work: Every 2:00, for 10:00 (5 sets), perform 5 Straddle-seated double dumbbell shoulder press* + 5 Behind the neck barbell strict press...Read More

Join us this Friday, 21 July, at any class time for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: 300m Run 6 Ring dips 9 Shoulder to overhead (135/93) 12 Bar facing burpees 1:30 Rest   5 Rounds for time (30:00...Read More

Join us today, Saturday, 15 July, at 0900 for FREE! No fitness experience needed!   Conditioning: 5 Bar muscle ups* 15 Front squats (115/78) 50′ Handstand walk**   5 Rounds for time (25:00 cap) *Modify 8 Chest-to-bar pullups (intermediate) or 10 chin-over-bar pullups (beginner) **Modify 6 Wall walks     Post results and experiences to...Read More

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: Every minute on the minute, for 21 minutes: Minute 1: 6 Clean and jerk (135/93) Minute 2: 12 Wall ball shots (25/16)@(10/9′) Minute 3:...Read More

Join us today, Friday, 07 July, at any class time for FREE! No fitness experience needed!   Conditioning: 60 Double unders or 45 Crossover singles 7 Thrusters (135/93)   5 rounds for time (12:00 cap)   …Rest 5:00, then…   2 rounds of: 15 Wall-ball GHD (12/8) 15 Ring support tuck-ups …rest 1:00, then… 1...Read More

Happy Independence Day! Today’s class is at 0900 only. Regular schedule resumes Wednesday.   Conditioning: MPCF Board WOD “1776” 3-person Team* WOD Buy-in: 144 Cals biked …then… 132 Kettlebell swings (53/35) 132 Double-unders 132 Double Dumbbell Push Press (2x 50/35) 132 D-ball cleans (100/70) 132 Wall-ball shots (20/14)@(10/9′) 168 Burpees 132 Pull-ups 132 Box jump...Read More

Join us today, Saturday, 01 July, at 0900 for FREE! No fitness experience needed!   Strength: Shoulder Press 5 Shoulder press* + 10 double dumbbell push press* 5 Shoulder press + 8 double dumbbell push press* 5 Shoulder press + 6 double dumbbell push press* 5 Shoulder press + 4 double dumbbell push press* 5...Read More

Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed!   Skill: Every minute on the minute for 6-minutes, perform: Odd minutes: 3 Wall-walks Even minutes: 6 Alternating dumbbell squat snatches*   For quality *Increase dumbbell weight each round.   Conditioning: In 7-minute, perform: 800m Run Heavy single snatch   For...Read More