Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week. Strength & Conditioning: 21-15-9 rep rounds of: Front squats* (135/93) Push-ups …then… 15-9-6 rep rounds of: Hang power cleans (135/93) Box jumps (30/24″) …then… 9-6-3 rep rounds of: Thrusters* (135/93) Bar-facing burpees For...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
Conditioning: Complete as many rounds and reps in 9 minutes of: 10 Knees-2-elbows 50′ Handstand walk Rest 4 minutes, then… Complete as many rounds and reps in 7 minutes of: 1,2,3,4….rep rounds of: Bar muscle-ups Power clean and jerk (185/123) Rest 3 minutes, then… Complete as many rounds and reps in 5 minutes of:...Read More
Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 8 GHD Sit-ups 12 Calories Rowed …rest 2 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Chest-to-bar pull-ups 12 Calories Biked …rest 2 minutes, then… Complete as many rounds and reps as...Read More
Bring friends to any class this Wednesday for a free WOD! Skill: 10 Lat activation pulls 10 Arch hollow swings on bar 20 Double unders Rest 2:00 4 sets for quality Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63) 5 rounds for time Compare to Monday, 10 August 2020...Read More
Conditioning: Partner WOD 30-20-10 rep rounds* of: Pull-ups Wall-ball shot (20/14)@(10/9’) *Calories biked …rest 2:00, then… 30-20-10 rep rounds* of: Meters of handstand walking GHD sit-ups *Calories rowed For time and calories *While one partner is performing reps, the other partner performs specified monostructural movement for max calories. Equal work required on...Read More
Conditioning: “Death by Duo” Every minute on the minute, for as long as possible*: 1 Pull-up 1 Kettlebell swing (72/53) *add one rep to each movement every minute. For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings. Continue with this pattern until the prescribed work cannot be completed within the...Read More
Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! Family and friends are welcome to join or cheer you on! There will only be one class time on Monday, July 5th. Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 3 Bar...Read More
Skill: 7 Ring rows w/ straps crossed 7 Perfect push-ups 1:00 rest 4 sets for quality Conditioning: Complete as many rounds as possible in 15-minutes of: 1 Snatch (125/83)* 1 Pull-up* 5 Double unders* For score *Each round, add 1 snatch, 1 pull-up, and 5 double unders Post results...Read More
