Tuesday, 03 October 2023

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

12/10 Calories biked/rowed/skied*

6 Chest-to-bar pull-ups

3 Squat snatches (155/103)

Rest 3:00

 

6 Rounds for total time

(30:00 cap)

*Athletes will switch between bike, row, and ski each round, performing two rounds of each

 

 

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Monday, 02 October 2023

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

MPCF Board WOD

“Nasty Girls”

50 Squats

7 Muscle-ups

10 Hang Power Cleans (135/93)

 

3 rounds for time

Compare to Saturday, 11 December 2021

 

 

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Tuesday, 26 September 2023

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Endurance:

800/700m Ski

2400/2100m Bike

800/700m Row

Rest 3:00

 

2 rounds for total sprint time

 

Skill/Accessory:

Alternating Pistols

Advanced – 36 for time*

Intermediate – 30 for quality*

Beginner – 24 for quality*

 

*Appropriate levels:

Advanced able to do 10 unbroken relatively easy.

Intermediate able to do pistols, but not repeatedly.

Beginners should use the toughest progression they are able to do successfully.

 

 

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Monday, 25 September 2023

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Snatch Deadlift

5 @ 80% of 1-rm snatch

4 @ 90%

3 @ 100%

2 @ 105%

1 @110%

 

For quality

Conditioning:

Every 2:00 on the minute, perform one of the following movements, in order, for time:

15 Thrusters (135/93)

50-ft Handstand walk

15 Overhead squats (135/93)

50-ft Handstand walk

15 Thrusters (135/93)

 

For  total work time

 

 

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Friday, 22 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

WODAPALOOZA 2023-24 Online Qualifier WOD 5

As many rounds and reps as possible in 12-minutes of:

100 Double-unders

25-ft Double dumbbell suitcase carry walking lunges (2 x 50/35)

15 Double dumbbell shoulder to overhead

25-ft Double dumbbell front rack walking lunges

 

For score

 

…Rest 12:00 and then…

 

WODAPALOOZA 2023-24 Online Qualifier WOD 4

45 Deadlifts (225/153)

45 Handstand push-ups

 

For time, athletes may partition as desired

(7:00 cap)

 

 

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Wednesday, 20 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning 1:

100m “Rowling”*

Penalty burpees

1:00 Rest

5 Rounds

(10:00 cap)

*Rowling is a skill game of trying to get the monitor to land exactly on 100m each round. The number of meters you are over or under the 100m mark is the number of penalty burpees the athlete must complete (max of 5 penalty burpees each round).

 

Conditioning 2:

20 Burpee box overs (24/20″)

15 Calories row/ski*

10 Alternating dumbbell snatches (70/50)

 

2 rounds for time

 

…rest until 10:00 mark, then…

 

10 Alternating dumbbell snatches (70/50)

15 Calories row/ski*

20 Burpee box overs (24/20″)

 

2 rounds for time

(12:00 cap)

*one round row, one round ski or bike

 

 

 

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Monday, 18 September 2023

Join us this Saturday, September 23 at 0900 for a FREE workout!

Everyone invited and no fitness experience needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Conditioning:

2023 WODAPALOOZA Online Qualifier WOD 1

As many rounds and reps as possible** in 15 minutes of:

10-8-6-4-2

Front squats*

Bar-over-burpees

Toes to bar

 

For score

*Front squat weights:

Round 1: (95/63)

Round 2: (135/93)

Round 3: (155/103)

Round 4: (185/123)

Round 5: (225/143)

 

**This workout starts with the athlete standing tall facing their barbell. At the start of the clock, the athlete will perform round 1 of 10 front squats, 10 lateral burpees over the bar and 10 toes to bar, at the ROUND 1 WEIGHT, then 8 front squats, 8 lateral burpees over the bar and 8 toes to bar, at the ROUND 1 WEIGHT, then 6 front squats, 6 lateral burpees over the bar and 6 toes to bar, at the ROUND 1 WEIGHT, then 4 front squats, 4 lateral burpees over the bar and 4 toes to bar, at the ROUND 1 WEIGHT, to finalize with 2 front squats, 2 lateral burpees over the bar and 2 toes to bar, at the ROUND 1 WEIGHT.

Upon completion of round 1, the athlete will adjust their weights for round 2 and move on to perform round 2 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 2 WEIGHT.

Upon completion of round 2, the athlete will adjust their weights for round 3 and move on to perform round 3 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 3 WEIGHT.

Upon completion of round 3, the athlete will adjust their weights for round 4 and move on to perform round 4 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 4 WEIGHT.

Upon completion of round 4, the athlete will adjust their weights for round 5 and move on to perform round 5 of 10-8-6-4-2 of front squats, lateral over the bar burpees and toes to bar at the ROUND 5 WEIGHT.

If athletes complete 10-8-6-4-2 at the final weight, they will AMRAP in the same fashion at the final weight starting again at 10 reps working down to 2 reps.

 

 

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Wednesday, 13 September 2023

Join us for a FREE trial class this Friday, September 15, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Strength

Deadlift

5 @ 50% of 1-Rm

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

10 @ 55%

10 @65%

 

For Quality

 

Conditioning

Partner WOD

Midwest Fall Classic 2023 WOD 4  “Fried”

As many reps as possible in 10-minutes of the following:

50 Hang power cleans (135/93)

50 Bar facing burpees

50 Toes to bar

 

For scores*

*While one partner is working on the 50-50-50, the other partner is rowing for max calories. Partners may switch as needed

Score 1 is max reps and Score 2 is max calories

 

 

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Monday, 11 September 2023

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, 09 September 2022

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Saturday, 09 September 2023

Join us for a FREE trial class today, Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

5 Bar muscle-ups

150-ft Kettlebell carry (97/70)

7 D-ball burpee box get overs (100/70)(30″)

 

5 Rounds for time

 

 

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Monday, 04 September 2023

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Be advised, this is a longer WOD. There will be 15 minutes at the beginning of class for general warm-up.

If you want more, the gym will be open at 0830 for extra warm-up.

Conditioning:

“12 Labors of MP” (Partner* edition)

100 Calories biked

100 Stationary barbell lunges (95/63)

100 Pull-ups

100 Double unders

100 Bar-over-burpees

100 Handstand push-ups

100 Calories skied

100 Kettlebell swings (53/35)

100 Hang squat cleans (95/63)

100 Crossover single unders

100 Sit-ups

909m Row*

 

For time

*Equal work, one working at a time. Teams chose where to put the row.

 

 

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Friday, 01 September 2023

Join us today, Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

2023 Midwest Fall Classic Partner WOD 2

“Oh Yeah”

400-ft Farmer carry (2x 70/53)

10 Box jump-overs (30/24″)

5 Bar muscle-ups

300-ft Suitcase lunges (2x 70/53)

10 Box jump-overs

5 Bar muscle-ups

200-ft Front rack lunges (2x 70/53)

10 Box jump-overs

5 Bar muscle-ups

100-ft Handstand walking

10 Box jump-overs

5 Bar muscle-ups

 

For time

 

 

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Tuesday, 29 August 2023

Join us this Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Partner WOD

16 rounds, alternating rounds of:

1 Bar muscle-up

2 Deadlift (315/213)

3 Handstand push-ups

 

For time

(15:00 cap)

 

…then at the 18-minute mark, perform…

8 rounds, alternating exercises

1 Power clean (205/133)

10 Push-ups

15 Wall-ball shots (20/14) @ (10/9′)

 

For time

(10:00 cap)

 

 

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Monday, 28 August 2023

Join us this Friday, 01 September, at any class time for FREE!

No fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Conditioning:

Complete as many reps as possible in 15-minutes of:

10 Dumbbell box step-ups (50/35) @ (24/20″)

30 Half tacos

50-ft Overhead dumbbell lunges* (50/35)

 

For score

*25-ft with single DB in the right hand, and 25-ft with single DB in the left hand each round

 

Strength:

Back Squats

3-3-3-3-3 @ 80%

 

For quality

 

 

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