Join us this Friday, 01 December for a FREE class! No experience is needed and everyone is welcome! Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Before his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.   Conditioning: MPCF Hero Board WOD  “Josh” 21 Overhead squats (95/63) 42 Pull-ups 15 Overhead squats 30 Pull-ups 9 Overhead squats 18 Pull-ups   For Time Compare to Friday, 09 July 2010   Strength: 3 Tempo Front Squat* @ 55% 3 Tempo Front Squat @ 60% 3 Tempo Front Squat @ 60-65% 1 Front squat @ 65%...Read more

Join us this Friday, 01 December for a FREE class! No experience is needed and everyone is welcome!   Strength: Strict Press 5 @ 60% of 1-Rm 5 @ 65% 3 @ 70% 3 @ 75% 1 @ 80% 1 @ 85% 1 @ 90%   For quality   Endurance: 3:00 Row 1:00 Rest 3:00 Bike 1:00 Rest 2:00 Row 1:00 Rest 2:00 Bike 1:00 Rest 1:00 Row 1:00 Rest 1:00 Bike     For total calories   Post results and experiences to commentsRead more

Join us this Friday, 01 December for a FREE class! No experience is needed and everyone is welcome! Tuesday 1730 class cancelled tomorrow. We are sorry for any inconvenience!   Conditioning: 10 Plate push-ups 10 Alternating dumbbell snatches (50/35) 20 Crossover single-unders 10 GHD Sit-ups 10 Wall ball shots (20/14)@(10/9) 150′ Farmer carry (2 x 50/35)   8 Rounds for time (35:00 cap)     Post results and experiences to commentsRead more

Join us TODAY for a FREE class at 0900! No experience needed and everyone welcome!   Conditioning: 3 Rounds of: 8 Toes to bar 10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other) 14/12 Calories row   …Rest 3:00 and then…   3 Rounds of: 8 Toes to bar 10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other) 14/12 Calories bike   …Rest 3:00 and then…   3 Rounds of: 8 Toes to bar 10  Single arm dumbbell hang clean and jerk (50/35) (5 on one side then 5 on the other) 14/12 Calories ski   For time     Post results and experiences to commentsRead more

Black Friday WOD at 0900 only. Regular classes resume Saturday. Join us this tomorrow, 25 Nov, for a FREE class at 0900! No experience needed and everyone welcome!   “Black Friday” Partner WOD 20 Clean and Jerks* (175/113) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Sit-up Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (72/52) 20 Deadlifts (325/213)   For Time Compare to Friday, 25 November 2022   *Special instructions: -Only one partner working at a time, except during the run/burpee portions. -Squat C&J -When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m. -WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs...Read more