Friday, 20 October 2023

Join us TODAY for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

12 Thrusters (65/43)

12 Toes-to-bar

36 Cross-over single-unders

 

3 Rounds for time

(8:00 cap)

 

…Rest 3:00 and then…

 

12 Thrusters (65/43)

12 GHD sit-ups

36 Cross-over single-unders

 

3 Rounds for time

(10:00 cap)

 

Skill:

0:30 Max reps strict pull-ups

1:00 Rest

0:30 Max reps ring rows

1:00 Rest

 

3 Sets for score

 

 

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Monday, 16 October 2023

Join us this Friday, October 20th for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

10 Bar-facing burpees

10 Deadlifts (225/153)

 

3 Rounds for time

 

… Rest 2:00 and then …

 

10 Bar-facing burpees

10 Deadlifts (225/153)

 

3 Rounds for time

 

Skill:

10 Kip swings

0:30 Rest

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

 

4 Rounds for quality

 

 

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Wednesday, 11 October 2023

WOD in PINK today in support of Breast Cancer Awareness!

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

MPCF Board WOD

”Amanda”

9 – 7 – 5 rep rounds of:

Muscle-ups*

Squat snatches (135/93)

 

For time

(12:00 cap)

*Bar or ring muscle-ups, but ring muscle ups will take priority on MPCF board)

 

Strength:

Overhead squat

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 75%

1 @ 80%

6 @ 65%

6 @ 75%

 

For quality

 

 

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Tuesday, 10 October 2023

WOD in PINK tomorrow in support of Breast Cancer Awareness!

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

As many rounds and reps as possible in 15-minutes:

500m Row/Ski*

50 Double-unders

10 D-ball cleans (100/70)

25/20 Calories biked

50 Double-unders

10 D-ball cleans

 

For score

*Alternate between row and ski each round

 

Strength:

2023 Fall Festivus Games WOD 2, “3-1-2? It’s So Complex!”

In 7-minutes, find max load for the following complex:

3 Deadlifts ⇒ 1 Hang clean ⇒ 2 Front squats

 

For max load

 

 

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Monday, 02 October 2023

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

MPCF Board WOD

“Nasty Girls”

50 Squats

7 Muscle-ups

10 Hang Power Cleans (135/93)

 

3 rounds for time

Compare to Saturday, 11 December 2021

 

 

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Saturday, 30 September 2023

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Support Veterans Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

In a 2:30 window, complete the following

10 Power snatches (95/63)

50 Double-unders or 120 Single-unders

Max calories biked in the remaining time

Rest 7:30

 

4 Rounds for score

 

 

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Monday, 25 September 2023

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Snatch Deadlift

5 @ 80% of 1-rm snatch

4 @ 90%

3 @ 100%

2 @ 105%

1 @110%

 

For quality

Conditioning:

Every 2:00 on the minute, perform one of the following movements, in order, for time:

15 Thrusters (135/93)

50-ft Handstand walk

15 Overhead squats (135/93)

50-ft Handstand walk

15 Thrusters (135/93)

 

For  total work time

 

 

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Friday, 22 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

WODAPALOOZA 2023-24 Online Qualifier WOD 5

As many rounds and reps as possible in 12-minutes of:

100 Double-unders

25-ft Double dumbbell suitcase carry walking lunges (2 x 50/35)

15 Double dumbbell shoulder to overhead

25-ft Double dumbbell front rack walking lunges

 

For score

 

…Rest 12:00 and then…

 

WODAPALOOZA 2023-24 Online Qualifier WOD 4

45 Deadlifts (225/153)

45 Handstand push-ups

 

For time, athletes may partition as desired

(7:00 cap)

 

 

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Tuesday, 19 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

200m Run

10 Alternating dumbbell squat snatches (50/35)

50-ft Double overhead dumbbell carry (2 x 50/35)

 

4 Rounds for time

(12:00 cap)

 

Strength:

Snatch technique work

3 @ 55% of 1-rm snatch

2 @ 60%

1 @ 65%

3 @ 55%

2 @ 60%

1 @ 65%

1 @ 70%

1 @ 70%

 

For quality

 

 

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Friday, 15 September 2023

Join us for a FREE trial class today, Friday, September 15, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

MPCF Board WODs

Max reps in 7:00 of:

Burpees-over-bar*

 

For Score

Compare to Monday, 18 July 2022

*Athletes can face or be lateral to the bar but MUST use a 2-foot take-off.

 

…REST 10-15:00, then…

 

Max reps unbroken of:

Wall-ball shots (20/14) @ (10/9′)

 

For score

Compare to Friday, 23 April 2021

 

 

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Friday, 08 September 2023

The brave “Laborers” of Labor Day 2023!

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Shoulder Press

5 @ 55% 1-RM Shoulder Press

4 @ 65%

3 @ 75%

2 @ 85%

1 @ 95%

10 @ 60%

10 @ 65%

 

For quality

 

Conditioning:

15 Calories skied

15 Thrusters (95/63)

12 Calories biked

12 Thrusters (115/83)

9 Calories rowed

9 Thrusters (135/93)

 

For time

 

 

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Wednesday, 06 September 2023

“I am not resting Coach! I am counting how many rounds I am not going to do!” 🙂

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Buy-in:

300m Row

For time

 

…rest 3-minutes, then…

10 Burpees-over-bar

5 Clusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 3-minutes, then…

Sell-out:

900m Bike

For time

 

 

Strength:

October 2023 Festivus Games WOD 2

“It’s So Complex!”

Find the heaviest success in 7-minutes of the following complex:

3 Deadlifts ⇒ 1 Hang Power Clean ⇒ 2 Front Squats

 

For load

 

 

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Friday, 18 August 2023

Join us today Friday, 18 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

Festivus October 2023 Partner WODs #3 and #4

“Toss it, I’m Over it!”* (#3)

Row for calories in 13-minutes†

…simultaneously…

Complete as many rounds and reps† as possible in 13-minutes of:

5 Pull-ups

10 Floor press (2×50/35)

15 Wall-ball shots (20/14) @ (10/9′)

20 Box overs (24/20″)

 

For calories and score

 

…Rest 12:00, then…

 

“Get on Up, ‘n Git Down”* (#4)

42-30-18

Sumo deadlift high pull (95/65)

21-15-9

Synchro burpees over same bar

 

For time

(10:00 cap)

 

*If you have a better name suggestion, let me know. We can submit ideas until next month.

†One partner will be on the rower rowing, while the other partner performs a complete round. Once a round is finished, partners will switch and continue working. Partners will switch after each complete round.

 

 

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Wednesday, 09 August 2023

Join us this Saturday, 12 August, at 0900 for FREE!

No fitness experience is needed!

Conditioning:

Partner WOD, equal work required

30 Calories skied

30 Front squats (155/103)

20 Calories skied

20 Front squats (155/103)

 

For time

(7:00 cap)

 

Rest 7-minutes and then…

 

Partner WOD, partners alternate exercises

21 Box jump overs (24/20)

15 Calories rowed

9 Burpee box jump overs

21 Box jump overs

15 Calories rowed

9 Burpee box jump overs

 

For time

 

Rest until the 7-minute mark and then…

 

9 Burpee box jump overs

15 Calories rowed

21 Box jump overs

9 Burpee box jump overs

15 Calories rowed

21 Box jump overs

 

For time

(7:00 cap)

 

WODs inspired by 2023 CrossFit Games “Test 5” and “Test 8”

 

 

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