Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. At Home Conditioning: Bike/row...Read More

Conditioning: On a 12 minute clock, 100/80 Cal Row Max freestanding handstand*   Total score is row time minus handstand hold time *If performing freestanding handstand, subtract 100% from row time *If performing nose and chest to wall handstand progression, subtract 60% of time *If performing back to wall handstand progression, subtract 50% of time...Read More

Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups   …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62)   For Score   …Rest 2-minutes Partner up, and row 1200m, switching every 200...Read More

  Skill: 5 Dual kettlebell L-sit strict press (tempo 3 sec up, 3 sec down) 0:30 Rest 10 Single arm bent over kettlebell row (5 ea arm, 3 sec pause at top) 1:00 Rest   4 Sets   Conditioning: 3 rounds of: 12 Box overs (24/20″) 6 Snatches (95/63) …rest 3:00, then… 3 rounds of:...Read More

Skill: 10 Parallette shootthrough with push-up and dip 0:30 Rest 30 Seated single eg lifts over dumbbell (15 w/ right leg then 15 w/ left leg) 1:00 Rest     3 Sets   Conditioning: 3-person Team WOD* “Tombstone” 210 Double Unders 60 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/93)...Read More

  Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total Score   Strength: Clean 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%...Read More

General Warm-up: 2 rounds of: Bike 1:30 10 Spiders 10 Push-ups Row 1:30 10 Sit-ups 10 Squats Ski 1:30 10 Ring rows 10 SP w/T’s Run 200m   Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked...Read More

0530 & 0630 classes canceled for Friday and Monday. Sorry for any inconvenience.   Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m*   For Time Compare to Saturday, 29 February 2020 *Run 400m...Read More

2013 Flashback! Skill: 4 Strict Pull-up + 5 sec hold with chin over bar 1:00 Rest   5 Sets   Conditioning: Every minute on the minute: Minute 1: 10 Toes to bar Minute 2: 8 D-Ball cleans (100/80) Minute 3: 6 Double dumbbell box step overs (50/35)@(20″) Minute 4: 4 Perfect push-ups Minute 5: 2...Read More

Endurance: Row 15/12 calories 25′ Handstand walk Row 15/12 calories 1:30 Rest   7 Rounds for total time     Post results and experiences to commentsRead More