Strength WOD: Perform the following for quality (20 minute cap): Deadlift Warm-up: 10, 8, 6 rep, gradual weight increase 5 reps @ 60% 1RM 5 reps @ 70% 1RM 5+ reps @ 80% 1RM     Conditioning WOD: “Becky’s House of Awesomeness” (revised) 15 Muscle-ups 30 Box Jumps (37/30″) 40 meters Handstand Walk 40...Read More

Due to a growing membership, MPCF will be celebrating all birthday’s each month on the first Monday, in one WOD. August Birthday’s: Ethan Dennis, Jim Lea, Jay LaValley, Jaime Gardner, Justin Gassaway, Robert Hauger, Tanner Blasingame, Grant Wilkins   Partner WOD   “Peridot”   1000m Row 20 Clean and Jerk (135/93) 800m Run 40 Wall-Ball Throws...Read More

  “Green Crow”   10 Handstand Push-ups 20 Toes-2-Bar/Knees-2-Elbows* 30 Ball Cleans (20/14) 30 Push-Press (65/45) 20 Overhead walking lunges w/ Kettlebell (35/25)* 10 Chest-2-Bar PLU   2 rounds for time   …Rest 5 minutes   Row 500m, ALL OUT!   *Rx is to do T2B on one round and K2E on the other. To do...Read More

Happy Birthday to Jana, Danny, and Patrice!   “Jannice”   200m Run 30 Shoulder Touches 40 Double Unders 300m Row 20 Slammers (12/8)   4 rounds   …Rest exactly 3 minutes   60 Burpees     For Time       Post total time to commentsRead More

  Happy belated birthday Nathan!!   “Nice try Nathan”   20 Slammers (12/8) 20 Box Jumps (30/24) Run 400m 20 Burpees* 20 Deadlifts (165/110)   5 rounds for time     Post time to comments   *Fundraiser “Buy-Out” Buy-out of Burpees for $1 each. The first 15 each person purchases, Coaches Becky and Jimmy will...Read More