Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: EMOM for 5:00 perform: 200/150m Row Sprint Or… 400/300m Bike Sprint Post fastest and slowest time …Rest 10:00, then… 14 Plate-facing burpees (55# plate) 14 Half tacos 14 Alternating DB clean & jerk (50/35) 14 Alternating...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Strength: Shoulder Press Every 90 seconds, perform the following sets: 9@25% of your 1-rm shoulder press 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80% For max reps and quality Conditioning: As many rounds and reps as possible...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: 21-15-9-6-3 Overhead squat (95/63) Handstand push-ups GHD sit-ups For time (15:00 cap) Strength: Back Squat 6 reps @ 30% 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 5 reps @ 80% 5...Read More
Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: As many rounds and reps as possible in 12 minutes of: 10 Shoulder to overhead (125/83) 10 Box jumps (24/20″) 10 Bar facing burpees For score …Rest 10:00, then… Strength: Deadlift 30 @ 55% 1-rep max deadlift 2:00 Rest...Read More
Conditioning: As many rounds and reps as possible in 8 minutes of: 10 Overhead squats (95/63) 10 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 6 minutes of: 8 Overhead squats (115/73) 8 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 4 minutes...Read More
Conditioning: As many rounds and reps as possible in 20:00 of: 1 Wall walk 1 Cluster (155/103)* For score *Add 1 rep to each exercise each round Accessory Work: 0:20 Hollow hold 0:20 Hollow rock 0:20 Half tacos 1:00 Rest 3 Sets for quality Post results and experience to commentsRead More
Conditioning: “More Kettlebells Please” 30/24 Cal row 30 Double kettlebell deadlifts (2x 70/53) 30/24 Cal bike 30 Alternating kettlebell snatches (53/35) Run 600m 30 Kettlebell swings (53/35) 30/24 Cal ski 30′ Overhead kettlebell lunges* (53/35) 2 Rounds for time (40:00 cap) *30′ with right arm overhead, then 30′ with left arm overhead Accessory...Read More
This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max thrusters (115/73) Even minutes: 0:30 Max chest to bar pullups …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes:...Read More
