Skill: 10 Banded good-mornings 10 Monster walk (each direction) 10 Inch-worm pushups 10 Barbell Z-press   2 Rounds for quality Conditioning: MPCF Board WOD “Randy” 75 Power Snatches (75/53) For time Compare to Wednesday, 13 March 2019    Read More

Congrats to Coach Sarah and Coach Christa for competing in the Monster Games 2021 Masters Women division! Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.   Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters (95/63) Pull-ups   For Time Compare to Monday,...Read More

  Skill: 0:20 L-hang from bar 0:30 Rest 1/1 Handstand box walks (1 rotation left and 1 rotation right) 1:00 Rest   3 Sets   Conditioning: Partner WOD “Hitman” 21 Push press (95/63) 21 Bar over burpees 21 Box jumps (24/20) 15 Push press (115/73) 15 Bar over burpees 15 Box jumps (24/20) 9 Push...Read More

No 0845 class this Monday. Sorry for any inconvenience.   Conditioning: “Grettel” 3 Clean and Jerks (135/93) 3 Burpees-over-bar   10 Rounds for time Strength: Deadlift 10-9-8-7-6-5-4-3-2-1 at 60% of 1rm deadlift For time* *All sets must be unbroken, connected reps.  Athlete must drop and reset after each set.     Post results and experience...Read More

  Conditioning: Partner WOD 7-minute AMRAP* of (alternating rounds): 10/8 Calories biked 7 Strict pull-ups …Rest 3-minutes, then… 7-minute AMRAP of (alternating rounds): 10/8 Calories biked 7 Push-ups …Rest 3-minutes, then… 7-minute AMRAP of (alternating rounds): 10/8 Calories biked 15 Squats   For score(s) *All performed with a (20/14) vest, if available   …Rest/warm-up 10-minutes,...Read More

Conditioning: MPCF Board WODs: Max reps rope climbs (12′) in 2:00   For score   …rest 7:00 then… Max unbroken WB shots (20/14)@(10/9′)   For score   Strength: At 60-65% 1-rep max clean & jerk, perform the following: 1 Push press 1 Push jerk 1 Split Jerk   5 Sets for quality of lifts  ...Read More

Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 19 October 2020   Skill: 1:00 Max reps barbell Z-press (45/33) 2:00 Rest   3 sets for max reps     Post results and experience to commentsRead More

The calm before the storm. Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean and jerks* (135/93) For time   *Clean to OH any how is authorized. Must pass through the front rack position. Compare to...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! CrossFit Judges course is live! Click HERE! Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/183)* 10 Burpees   5 rounds for time *Masters 55+ (235/153) Compare to Wednesday, 25 October 2017 Skill: 0:30 Low plank hold...Read More

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Games Open registration is live! Click HERE! Bring-a-Friend WOD this Friday, March 5th!   Endurance: MPCF Board WOD 1000m Row For time   …Rest 10:00 then… Partner up and perform: 100/90/80 Calories on the rower* 100/90/80 Calories on the ski erg 200 Double-unders  ...Read More