Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.   Strength: Make-up a Lift 1-rep max For max load   …Or…   Pick any lift and perform: 5-5-5-5 @ 85% For...Read More

Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.   Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar...Read More

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Friday, 24 June 2016 *Add one rep to each exercise each round. Partners alternate exercises.   Strength: Deadlift 7-rep max Goal here is to work up to...Read More

  Conditioning: Partner WOD Row 1000m (5:00 cap) …rest 2 minutes, then… Complete as many rounds and reps as possible in 30 minutes of: 5 Pull-ups 10 Push-ups 15 Squats 200m Run 25 Double Unders   For Score *Alternate exercises each round   Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for...Read More

  Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Tuesday, 11 November 2014   Conditioning: “I’m your Huckleberry II” 10 Strict/Dead Hanging Pull-ups 20 Push Press (95/63) 300m Run   4 rounds for time Similar to Tuesday, 11 November...Read More

No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.   Conditioning: Run 600m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees …then… Run 800m …then… 3 rounds of: 8 Power Cleans (135/93) 8 Ring Push-ups 8 Alternating Kettlebell Snatches (53/35) …then… Run 600m   For Time...Read More

No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.   MFFL 2.2 & 2.3 “Run For Your Life” EMOM for 5:00 perform: 100m Sprint   Post slowest time   …Rest 10:00   “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges...Read More

Had a great time with friends at “Bring a Friend WOD”!    Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans...Read More

Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF.    Conditioning: In support of my good buddy, Happy 41st Birthday Doug! “DECKER” D* – 1 Round of ‘Diane’ 21 Deadlifts (225/155#) 21 HSPU E – 1 Round of ‘Eva’ 800m Run/30 KB Swings...Read More

  Conditioning: Run 200m 7 Strict Pull-ups 7 Shoulder Press (115/73) 7 Bar-Facing Burpees 7 Strict Knees-2-Elbows   7 rounds for time   Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00     Post time and experiences to commentsRead More