Join us this Friday for a FREE WOD!   Conditioning: Partner WOD 60 Single arm devil presses (50/35) 40 Dumbbell box step ups (24/20″)(50/35) 20 Rope climbs (12′) 40 Alternating arm dumbbell push-ups 400-ft Single arm dumbbell overhead walking lunges (50/35)*   For time (35:00 cap)   *Special instructions: Equal work required, one person working at a time. Each athlete uses the same dumbbell throughout workout. On overhead lunges, switch arms every 50-ft     Post results and experiences to commentsRead more

Join us this Friday for a FREE WOD!   Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 21 Calories rowed 21 Thrusters (95/63) 21 Butterfly ab-mat sit-ups   For score …rest 2:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15 Calories rowed 15 Thrusters (125/83) 15 Butterfly ab-mat sit-ups   For score …rest 2:00, then… Complete as many rounds and reps as possible in 5-minutes of: 9 Calories rowed 9 Thrusters (135/93) 9 Butterfly ab-mat sit-ups   For score   Strength: Pause Front Squats (3 second) 5 @ 45% 5 @ 55% 4 @ 65% 4 @ 70 % 3 @ 75% 3@ 80% 3@ 80% 3 @80%   For quality     Post results and experiences to commentsRead more

Join us this Friday for a FREE WOD!   Skill: Handstand 0:30 Handstand hold 1:00 Rest   4 rounds for quality   Conditioning: “Seriously?!” 600m Run …then… 2 rounds of: 15 GHD Sit-ups 20 Fat Bar Deadlifts (220/150) 25 Double Unders 25 Burpees 20 Overhead Squats (115/73) 15 Pull-ups …then… 750m Row   For time Compare to Saturday, 21 August 2021     Post results and experiences to commentsRead more

Join us for our next FREE drop in day this Friday, December 17th Class times are 0530, 0630, 0845, 1200, 1730   MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93)   3 rounds for time   Strength: Overhead squat 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality     Post results and experience to commentsRead more

Join us tonight at 1800 for our Christmas Party potluck!  1730 class cancelled tonight   Skill: Bike transition work, exact direction given at gym during class   Conditioning: In 3:00 minutes, perform the following:   20 Toes-to-bar 10 Power snatches (125/83) Max calories rowed in remaining time   4 Rounds for total calories, rest 2:00 between rounds     Post results and experience to commentsRead more