Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2 rounds of: 50 Sledge Swings (10/8) 25 Pull-up 25/20 Calories Biked 20 Alternating Dumbbell Snatches (50/35) 40 Box Overs...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m For quality Conditioning: Complete as many rounds as...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots...Read More
Conditioning: 3-person team WOD* 1200m Sprint 105 Slammers (12/8) @ 2m 90 Calories Rowed 75 Hand-release Push-ups 60 Calories Biked 45 Pull-ups 300 Double Unders For Time *equal work required on all exercises …rest 7:00, then as a team… Strength: 12:00 Cap 5-rep max Deadlift For score (team total) Flexibility/Mobility: ROMWOD ...Read More
Conditioning: MPCF Board WOD Hero WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups 10 rounds for time Compare to Friday, 29 January 2016 Flexibility/Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Couch Stretch – 1:30/side Post time and experiences to commentsRead More
Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”. Conditioning: “Two become one” Solo* Max rep Box Overs (24/20″) in 2:00 For score …rest 2:00, then… Partner up** 2 rounds of:...Read More
Strength: Shoulder Press 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set For Quality and Max reps Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups...Read More
Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball) 3 rounds for time *Ball Cleans are squat cleans. Compare to Tuesday, 16 August 2016 ...Read More
There will be no 0845 class Monday. All other classes are normal sorry for any inconvenience. Conditioning: “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges Run 400m 4 rounds for time Compare to Wednesday, 26 October 2016 Strength: Front Squats 5 reps @ 65% 3 ...Read More
