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 a Friend today! Conditioning: Friend Day! Partner WOD, partners alternate exercises As many rounds and reps as possible in 20 minutes of: 2 Bar muscle-ups 15/12 Calories bike 6 Devil presses (50/35) 200m Run 6 Tire flips (210/155) For score …rest 2:00,then… 3:00 Max calorie partner row For score ...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
Conditioning: 10 Power snatches (135/93) 400m Run 15 Handstand push-ups 500m Row 20 GHD sit-ups 1200m Bike 30 Burpees-over-bar 400m Run 20 Double kettlebell thrusters (53/35) 500m Row 15 Chest to bar pull-ups 1200m Bike 10 Power Cleans (185/123) For time …Rest 3:00… 1:00 Ski erg for max calories Post results...Read More
Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! This is the only class time. Family and friends are welcome to join or cheer you on! Regular class schedule resumes on Tuesday. Conditioning: MPCF Board WOD “1776” 3-person Team WOD Buy-in: 144 Cals biked …then…...Read More
A shout out to a couple of my OG’s! It is hard to believe you have survived over 12 years with me!! 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...Read More
