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

Make plans to join MP this Saturday for a free WOD at 0900!   Skill: Pull-ups: Kip Swings 15-20 unbroken (advanced) 7-10 unbroken (beginner) 4 sets …then… 4 Strict pull-ups w/ 4 second negative Rest 1:00 3 rounds   Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift...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

We must NEVER forget! MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Friday, 11 September 2020 *It is...Read More

First step towards installing the shower rooms!   Conditioning: MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Friday, 31 January 2020   Strength: Thruster 7 @ 25% 1RM 5 @ 40% 4 @ 55% 3 @ 65% 2 @ 75% 2 @ 85% 2 @ 90%...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

Congrats to Coach Sarah and Coach Christa for competing in the Monster Games 2021 Masters Women division! Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week.   Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters (95/63) Pull-ups   For Time Compare to Monday,...Read More