Conditioning: As many rounds and reps as possible in 9:00 of: 10 Back extensions 15 Kettlebell goblet squats (53/35) 20 Butterfly abmat sit-ups 25′ Handstand walk 30 Double-unders   For total score …Rest and warm up back squats in 15:00 then…   Strength: Back squat 6 reps at 65% of 1-rm every minute on...Read More

Endurance: Every 8 minutes on the minutes: Row 1000m   5 Rounds for quality of pacing* * Goal is negative splits each 1000m   Core Accessory Work: 0:30 Side plank (right) 0:30 Rest 0:30 Side plank (left) 0:30 Rest   3 Sets     Post results and experience to commentsRead More

Conditioning: Partner WOD, equal work required 20 Handstand push-ups 40 Pull-ups 60 Overhead squats (125/83) 40 GHD sit-ups 20 Bar over burpees   2 Rounds for time (30:00 cap) …Rest 3:00 then… 3:00 Partner ski for calories   For total score     Post results and experience to commentsRead More

We must NEVER forget! MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Friday, 11 September 2020 *It is...Read More

Conditioning: “Sometimes in life, you get to chose.  Sometimes in life, you don’t.”     Post results and experience to comments  Read More

Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are...Read More

Join us today for a FREE class! There are progressions/modifications for everyone’s ability.   Conditioning: On an 8:00 clock… 3 Rope climbs (12′) 6 Double dumbbell clusters (2x 50/35) 3 rounds then… Max calories biked in remaining time   …Rest 2:00 min…   On an 8:00 clock… 10 Box jumps (30/24”) 10 Push-ups 3 rounds...Read More

Join us for a FREE class tomorrow! Endurance: Partner WOD, equal work required: 2:00 bike for calories 2:00 ski for calories 2:00 row for calories 2:00 rest   4 Rounds for time and total calories   Accessory Work: 12 Dumbbell floor press* 3 Sets for quality *athlete can build in weight each set, or stay...Read More

We will have one class time today at 0930. Join us this Wednesday for a FREE class! Conditioning: “Laboring Through 2021” 3-person Team WOD As many rounds as possible in 2021 seconds of: 9 Wall-ball shots (20/14)@(10/9) 10 Dumbbell snatches (50/35) 9 Box jump overs (20″) 10 Half-tacos 9 Plate-facing burpees   For total rounds...Read More

Join us this Monday at 0930 for a Labor Day WOD! This will be the only class time on Monday. Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar   3 rounds for time (10:00 cap)   …rest and warm-up* lifts in 15:00, then… “Roadhouse” Complete as many rounds* and reps...Read More