Join us for our next FREE drop in day this Friday, December 17th Class times are 0530, 0630, 0845, 1200, 1730 MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93) 3 rounds for time Strength: Overhead squat 8 @ 25% 1RM 6 @ 35% 5 @ 45%...Read More
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
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
Skill/Conditioning: MPCF Board WOD: Max reps unbroken pull-ups For score Strength: Back squat 1-Rep max Compare to Wednesday, 21 April 2021 For load Post results and experience to commentsRead More
Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows* 4 rounds for time Compare to Wednesday, 13 September 2017 *On rounds 1 and 3 do...Read More
Conditioning: Pick two of the three, rest 10:00 between Option 1: MPCF Board WOD: Max reps rope climbs (12′) in 2:00 For score Option 2: MPCF Board WOD: Max unbroken WB shots (20/14)@(10/9′) For score Option 3: As many reps as possible in 7 minutes of*: 1 Strict pull-up 1...Read More
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