Join us this Friday, 07 July, at any class time for FREE! No fitness experience needed!   Endurance: Partner WOD 80/64* Calories rowed 80/64 Calories biked 80/64 Calories skied   For time *co-ed cals would be 72   …rest 3:00, then… Run 1-mile   For time* *Time is the sum of both partner’s times     Post results and experiences to commentsRead 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 overs (20″) 132 Sit-ups 132 Kettlebell goblet squats (72/55) 132 Dumbbell snatches (50/35) …then… Sell-out: 144 Cals rowed   For time *Equal work required Compare to Monday, 04 July 2022   Meaning behind the WOD’s numbers: 144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD. 132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of...Read more

Reminder, 0900 will be the only class on Tuesday. Join us this Friday, 07 July, at any class time for FREE! No fitness experience needed!   Conditioning: 200m Ski 30 Handstand shoulder taps 400m Run 50-ft Single arm right overhead walking lunges (50/35) 600m Row 70 Double unders 800m Run 70 Unbroken single unders 600m Row 50-ft Single arm left overhead walking lunges 400m Run 30 Single arm dumbbell thrusters (50/35)* 200m Ski   For time *Must be 15 each arm. Athletes choice on how to partition.     Post results and experiences to commentsRead 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 Shoulder press + 2 double dumbbell push press*   For quality *All sets of shoulder press are at the same load (75-80% of 1-RM SP). *Increase DB load each set.   Conditioning: Partner WOD 15/12 Cal bike 15 Toes-to-bar 50-ft Farmers carry (2×70/50)   4 rounds* for time (8:00 cap) *Alternate exercises   …rest 5:00, then… 15/12 Cal row 10 Burpees-over-rower 15 Alternating dumbbell snatches (50/35)   4 rounds* for time (11:00 cap) *Alternate rounds     Post results and experiences to commentsRead 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 load   …rest 3-minutes, then… 8 Power snatches (135/93) 800m Run   For time (7:00 cap)     Post results and experiences to commentsRead more