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…...Read More

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...Read More

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...Read More

  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...Read More

  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...Read More

  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...Read More

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....Read More

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...Read More

  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...Read More

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...Read More