Conditioning: 2000m Row 50 Box jumps (24/20″) 25 Squat cleans (155/103) 15 Chest-to-bar pull-ups   For time   Post results and experiences to commentsRead More

Friday 5:30pm class cancelled. We are sorry for any inconvenience! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time (15:00 cap) Compare to Wednesday, 16 June 2021   …rest 10:00 from completion of “Helen”, then…   Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs...Read More

Cancelled classes this week: Thursday 1700, and Friday 1730. We are sorry for any inconvenience!   Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club Cancelled this week. We...Read More

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience!   Endurance: 1:00 Row for calories 1:00 Low plank hold 1:00 Rest 1:00 Bike for calories 1:00 Hollow hold 1:00 Rest 1:00 Ski for calories 1:00 Handstand hold with back towards the wall 1:00 Rest   4 Rounds...Read More

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience! Conditioning: 10 D-ball cleans (100/70) 30/24 Calories bike/ski/row 20 Double kettlebell deadlifts (2 x 97/62) 30/24 Calories bike/ski/row 10 Bar muscle-ups 30/24 Calories bike/ski/row   For time (12:00 cap)   Strength: Every 4 minutes perform one set of:...Read More

Conditioning: Partner WOD* Every minute on the minute for 30 minutes, perform the following: Minute 1: Max calories biked Minute 2: Max pullovers Minute 3: Max ring dips Minute 4: Max walking lunges (2 x 50/35)* Minute 5: Max handstand walk* Minute 6: Max double unders   For score *Partner A works for 30 seconds,...Read More

Skill: Pull-ups Every minute on the minute for 9 minutes, perform: Minute 1: 20-seconds Strict chin-ups/rest 40-seconds Minute 2: 20-seconds Strict pull-ups/rest 40-seconds Minute 3: 20-seconds Strict wide-grip pull-ups/rest 40-seconds   For score and quality   Conditioning: As many rounds and reps as possible in 20-minutes of: 15/12 Calories biked/skied 50-ft Single-arm dumbbell overhead lunges-right...Read More

  Conditioning: E2MOM for 10 Minutes: 12/9 Calories rowed 9 Sumo deadlift high pull (75/53)* 7 Front squats (75/53)* 5 Kettlebell swings (72/53)*   For score *Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.   Strength: Clean Every 2-minutes perform: 3 reps @ 45-55-65% …then… Every...Read More

  Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club MP Iron Club programming will be available at both Open Gym times. It is designed to improve every...Read More

Register to Compete or Volunteer for the Festivus Games 2024! Conditioning: As many rounds as possible in 15 minutes of: 5 Devil press (2 x 50/35) 10 Wall-ball shots (20/14)@(10/9′) 15/12 Calories biked   For score   Strength: Shoulder Press On a 2-minute clock: 5 @ 75% 5 @ 75% 5 @ 75% 5 @...Read More