Tuesday, 06 December 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like! No experience required!

Join us this Saturday, December 10, at 6pm for our potluck Christmas party!

 

Conditioning:

Every 2:30 minutes, complete the following:

12 Shuttle runs

14 GHD Sit-ups

 

6 Rounds for total work time

 

…Rest 5:00 then…

 

Every 2:30 minutes, complete the following:

15 /12 Calories ski/row*

2 Rope climbs (13′)

 

6 Rounds for total work time

*Athlete must ski for 3 rounds and row for 3 rounds

 

 

Post results and experience to comments

Friday, 02 December 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Conditioning:

Every 5 minutes on the minute, complete the following:

12/10 Calories bike

8 Bar-over-burpees

4 Power cleans (205/143)

 

7 Rounds for total combined work time

 

 

Post results and experiences to comments

Monday, 28 November 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Conditioning:

Every 4 minutes perform 1 set of:

20/16 Calorie row

20 Wall-ball shots (20/14)

50-ft Double dumbbell overhead walking lunges (2×50/35)

Rest remaining time

4 sets for completion

 

Strength:

Pause* Front Squat

3 reps @ 65, 70, 70, 75, 75%

 

For quality

*3 second pause at the bottom

 

 

Post results and experiences to comments

Wednesday, 19 October 2022

No 1730 class this Friday. Sorry for any inconvenience.

No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games!

Come on out and support all the athletes!

 

Conditioning:

Festivus Games Fall 2022 WOD 4

“Quad Killa”

With a partner, perform max calories on the Assault bike in 4:00

 

…rest 5:00, then…

Every minute on the minute, for 12 minutes, complete the following:

Odd: 3 Deadlifts ⇒ 2 Hang power cleans ⇒ 1 Shoulder to overhead (155/103)

Even: 8 Bar-over burpees

 

For completion and quality

 

 

Post results and experiences to comments

Saturday, 20 August 2022

Legends online qualifier REGISTER HERE!

 

Strength:

2022 Legends Masters Competition Online Qualifier WOD 22.6

Snatch Ladder

1 Snatch EMOM until failure*

Rx starts at (155/103)

Scaled starts at (75/53)

*Male athletes add 10# every minute, female athletes add 5# every minute. Athletes may have assistance in changing weight

**Specific age group starting loads will be posted at gym

 

For load

 

 

Conditioning:

“Death by Clean’n Burpees”

Every minute on the minute perform 1 power clean* and 1 burpee-over-bar. After every two minutes, add 1 rep of each exercise, until failure to complete all reps within minute.

*Rx: (185/123)

55+ Rx: (155/103)

 

For score

 

 

Post results and experiences to comments

Tuesday, 16 August 2022

FREE day this week, Friday, 19 August!!

Legends online qualifier REGISTER HERE!

 

Skill:

Push-ups

Every minute on the minute perform the specified* number of push-ups, adding one push-up each minute until failure

*Beginners start at 1, Intermediate starts at 5, Advance starts at 10

 

For quality

 

Conditioning:

Partner WOD

1000m Row

For time

…then, immediately into…

2 rounds of:

30 Alternating dumbbell hang clean & jerk (50/35)

40 Toes-through-rings

50 Double unders

 

For total time

(post row time and total time)

 

 

Post results and experiences to comments

Saturday, 16 July 2022

 

Conditioning:

40 seconds of work, 20 seconds of rest:

Ski for calories

Max reps GHD sit-ups

Max reps alternating dumbbell clean & jerk (50/35)

Bike for calories

Max reps pull-ups

Max reps wall-ball shots (20/14) @ (10/9′)

Rest 2:20 between rounds

 

4 rounds for score

 

Skill:

10 L-sit double dumbbell strict press

 

3 sets for quality and load

 

 

Post results and experiences to comments

Wednesday, 08 June 2022

 

Accessory/ Shoulder Warm-Up:

“Shoulder Blaster”

10 Side lying shoulder flexion*

10 Side lying shoulder adduction*

10 Side lying external rotation*

 

2 sets/side

*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.

 

Conditioning:

Every 2:00 on the minute, for 10-minutes, complete the following:

5 Calories bike/ski erg

4 Bar facing burpees

3 Hang power snatches (115/73)

Max reps double-unders in remaining time

 

…Rest 2:00 then…

 

Every 2:00 on the minute, for 10-minutes, complete the following:

3 Hang power snatches (115/73)

4 Bar facing burpees

5 Calories rowed

Max reps box jump overs in remaining time (24/20″)

 

For score of max reps

 

 

Post results and experiences to comments

Monday, 02 May 2022

 

Get your MP spring/summer gear here!

Conditioning:

MPCF Fitness Challenge WOD and Board WOD

“Hotel 100”

100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s)

For Time*

*Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.

Compare to Wednesday, 24 July 2019

 

 

Post results and experiences to comments

Monday, 18 April 2022

Get your MP spring/summer apparel HERE !

Online store closing April 21st!

 

Conditioning:

E2MOM for 10 Minutes:

12/9 Calories rowed

9 Sumo deadlift high pull (75/53)*

7 Front squats (75/53)*

5 Kettlebell swings (72/53)*

 

For score
*Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.

 

Strength:

1-rep max Clean

 

For max load

Compare to Friday, 16 April 2021

 

 

Post results and experiences to comments

Saturday, 02 April 2022

Conditioning:

Every minute on the minute for 5 minutes perform:

6 Double dumbbell front squats (2x 50/35)

6 Dumbbell facing burpees

 

…Rest 2:00 then…

 

Every minute on the minute for 7 minutes perform:

3 Power cleans (135/93)

3 Bar muscle-ups

 

For completion

 

Strength:

Every 2:00 on the minute perform:

1 Power clean ⇒ 1 Hang squat clean ⇒ 1 Jerk

Start at 40% of 1-RM clean and jerk, increase each set by 10%

5 Sets for quality

 

 

Post results and experiences to comments

Monday, 21 March 2022

 

Conditioning/Skill:

Every minute on the minute for 8 minutes, perform:

Odd minutes: 15 GHD Sit-ups

Even minutes: 2 Rope climbs

 

For quality and completion

 

…rest 4-minutes, then…

Complete as many rounds and reps as possible in 8-minutes of:

12/10 Calories biked

10 Wall-ball shots (20/14) @ (10/9′)

8 Power Cleans (95/63)

10 Kettlebell swings (53/35)

12/10 Calories Rowed

 

For score

 

 

Post results and experiences to comments

Wednesday, 09 March 2022

Please sign up for Saturday’s WOD.

Bring your homemade muffins for the Golden Gorilla contest!

Conditioning:

Every minute on the minute, perform:

Minutes 1,4,7,10: 15 Toes-2-bar*

Minutes 2,5,8,11: 10 Power snatches (95/63)

Minutes 3,6,9,12: 30 Double unders

…rest 5:00, then…

Minutes 1,4,7,10: 4 Bar muscle-ups*

Minutes 2,5,8,11: 10 Thrusters (95/63)

Minutes 3,6,9,12: 30 Double unders

 

For quality and rep completion

*Scaled variations will be noted at the gym

 

 

Post results and experiences to comments

Wednesday, 02 March 2022

Conditioning:

Every minute on the minute for 20 minutes:

1- 50-ft Sandbag drag (125/85)

2- 4 Bar muscle-ups

3- 5 Power cleans (155/103)

4- 15/12 Cal ski

5- Rest

 

Strength:

Front Squat

11 @ 35% 1-RM

10 @ 45%

9 @ 55%

8 @ 65%

7 @ 75%

 

For quality of position

 

 

Post results and experiences to comments