U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother...Read More
Plan to join us on Wednesday for a free WOD! Conditioning: 4 rounds of: 21 Calories rowed 15 Toes-2-bar 9 Front squats (125/83) For time Strength: Front Squats 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%...Read More
Join us Wednesday, 17 November for a FREE class! Class times: 0530, 0630, 0845, 1200, 1730 MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53) For score Compare to Monday, 20 May 2019 Or… “Mary” Complete...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: 21-15-9-6-3 Overhead squat (95/63) Handstand push-ups GHD sit-ups For time (15:00 cap) Strength: Back Squat 6 reps @ 30% 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 5 reps @ 80% 5...Read More
New gym mats! Thank you to all our MPers who came out to help! Conditioning: “DT” 12 Deadlifts (155/103) 9 Hang power cleans 6 Push jerks 5 Rounds for time Core Accessory: 0:20 Low plank 0:10 Rest 4 rounds 0:20 Hollow hold 0:10 Rest 4 rounds Post results and...Read More
Join us this Wednesday for a FREE class! Endurance: “6 Minute Bike Test” 6:00 Bike for total calories For score Compare to Tuesday, 06 April 2021 Conditioning: “Scott Panchik” 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs (24/20) 1 Rope climb (12′) after each round For time (15:00 cap) Post results and experience to...Read More
Conditioning: 20 Burpees 20 Half tacos* 20 Alternating lunges (stationary) 20/16 Calories biked 80 Single-unders 3 rounds for time (20:00 cap) *New version requires right hand to left foot, left hand to right foot. …rest 5:00 after cap, then… Strength: Find a 2-rep max hang power snatch For max load ...Read More
Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week. Strength & Conditioning: 21-15-9 rep rounds of: Front squats* (135/93) Push-ups …then… 15-9-6 rep rounds of: Hang power cleans (135/93) Box jumps (30/24″) …then… 9-6-3 rep rounds of: Thrusters* (135/93) Bar-facing burpees For...Read More
Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 8 GHD Sit-ups 12 Calories Rowed …rest 2 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Chest-to-bar pull-ups 12 Calories Biked …rest 2 minutes, then… Complete as many rounds and reps as...Read More
