Join us this Saturday, 17 June, at 0900 for FREE! No fitness experience needed!   Conditioning: Every 4:00, perform one round of: 21/16 Calories rowed 15 Burpees over rower 9 Alternating dumbbell squat snatches (50/35)   4 rounds for quality   Strength: Every minute on the minute perform… 1 Squat snatch at the following percentages...Read More

Dedicated to U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He...Read More

A little MP family one-wheel training!   Conditioning: 50 Goblet stationary (step back) lunges (53/35)* 50 Kettlebell swings 50 Burpees over kettlebell 50 Toes-to-bar   …Rest 3-min and then…   25 Toes-to-bar 25 Burpees over kettlebell 25 Kettlebell swings 25 Goblet stationary (step back) lunges   For time (30:00 cap) *Use same kettlebell weight throughout...Read More

This workout is dedicated to Corporal Randy Payne and Corporal Matt Dinning who were killed together on April 22, 2006, in Afghanistan while conducting a Close Protection mission. The men were killed when their armored G-Wagon was struck by a roadside bomb near the Gumbad platoon house. Cpl. Dinning is survived by his parents, Lincoln...Read More

Join us this Friday, 09 June, at any class time for FREE! No fitness experience needed!   Conditioning: Partner WOD* 400m Ski 20 Wall-walks 30 Hang power cleans (95/63) 1000m Row 40 Toes-to-bar 50 Burpees-over-bar 200 Double unders 60 Kettlebell swings (53/35) 60 Sit-ups 2000m Bike 50m Plate overhead walking lunges (45/35) 40 Pull-ups 1000m...Read More

  Conditioning: Murph Prep (Partner Style) Run 800m* …then with alternating rounds, perform… 10 rounds* of: 5 Pull-up 10 Push-ups 15 Squats …then…. Run 800m* …then with alternating exercises, perform… 10 rounds* of: 5 Pull-up 10 Push-ups 15 Squats …then…. Run 800m*   For time (40:00 cap) *Instructions/Options: On 1st run, partners run complete distance...Read More

Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck! Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100. Friends and family are welcome to join us for WOD and food! U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th...Read More

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!   Skill: 0:30 Wall-facing handstand hold (nose and toes) 0:30 Rest 0:30 Hollow hold 0:30 Rest   5 Sets for quality   Conditioning: Partner WOD As many reps as possible in 3:00 of the following: 75 Double-unders (each partner, at the...Read More

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!   Conditioning: MPCF Board WOD “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats   For score     Post results and experiences to commentsRead More

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!   Endurance: 200m Run 250m Ski 600m Bike 250m Row   …Rest 2:00 then…   400m Run 500m Ski 1200m Bike 500m Row   …Rest 3:00 then…   800m Run 1000m Ski 2400m Bike 1000m Row   For time (40:00 cap)...Read More