Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday. Conditioning: MPCF Board WOD 5000m Row For Time Compare to Friday, 18 December 2015 Skill Work: Pick 2-3 skills from...Read More
Grant “Muffin Man” Wilkins Pic on left is November 2014. Pic on right is October 2016. Saturday’s pic inspired some transformation pics. Over the next few weeks-months, I will be searching through pics trying to find some “before and After” style pics. I will try to do one for everyone, but no promises. Conditioning...Read More
Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030. Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time Compare to Friday, 25 September 2015 Strength: Ground-to-Overhead-to-3 rep Overhead Squat Weight is to be...Read More
Dam Jam riding team The 0630 class is canceled Tuesday. Sorry for any inconvenience. All other classes are normal. Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you. Mobility: Hip Capsule Stretch – 1:30/side T-Spine Smash – 2:00 Quad Smash –...Read More
Love me some organization. 🙂 Conditioning: 5 rounds of “Rooster” for time 10 Burpees 20 Double Unders …Rest 3 minutes 3 rounds for time of: 5 Handstand Push-ups 10 Squats 15 Sit-ups Strength: Clean & Jerk 1-rep max Compare to Monday, 28 December 2015 Flexibility: Couch Stretch – 1:30/side Bilateral...Read More
Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders …rest 3 minutes… Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups 6 Alternating Pistols 9 Ring Push-ups 18 Speed Skips For Score Strength:...Read More
Coaches “masterminding”. Dangerous situation. 😉 Conditioning: “More Burpees Please” 1-2-3-4-5 rep rounds of: Body Blasters Burpee Box Overs (24/20″) Burpee Broad Jumps, 25′ Bar-Over-Burpees For Time …Rest 7 minutes Strength: Pick any missed 1-rep (Shoulder Press, Thruster, Hang Power Clean) or Find a 4-rep max with any lift Burpee Challenge:...Read More
Conditioning: MPCF Board WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 mile For Time Compare to Friday, 08 July 2011 Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it....Read More
Broken Arrow Commencement 2016. Over 1000 students crossed the stage. Watch out world, my youngest was one of them. 🙂 Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders 10 rounds for time Strength: Thruster 1-rep Max For Max Load Burpee Challenge: Day 101 Flexibility: 15 Front Leg...Read More
