Conditioning: 2000m Row 50 Box jumps (24/20″) 25 Squat cleans (155/103) 15 Chest-to-bar pull-ups   For time   Post results and experiences to commentsRead More

Friday 5:30pm class cancelled. We are sorry for any inconvenience! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time (15:00 cap) Compare to Wednesday, 16 June 2021   …rest 10:00 from completion of “Helen”, then…   Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs...Read More

Cancelled classes this week: Thursday 1700, and Friday 1730. We are sorry for any inconvenience!   Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club Cancelled this week. We...Read More

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience! Conditioning: 10 D-ball cleans (100/70) 30/24 Calories bike/ski/row 20 Double kettlebell deadlifts (2 x 97/62) 30/24 Calories bike/ski/row 10 Bar muscle-ups 30/24 Calories bike/ski/row   For time (12:00 cap)   Strength: Every 4 minutes perform one set of:...Read More

Skill: Pull-ups Every minute on the minute for 9 minutes, perform: Minute 1: 20-seconds Strict chin-ups/rest 40-seconds Minute 2: 20-seconds Strict pull-ups/rest 40-seconds Minute 3: 20-seconds Strict wide-grip pull-ups/rest 40-seconds   For score and quality   Conditioning: As many rounds and reps as possible in 20-minutes of: 15/12 Calories biked/skied 50-ft Single-arm dumbbell overhead lunges-right...Read More

  Conditioning: E2MOM for 10 Minutes: 12/9 Calories rowed 9 Sumo deadlift high pull (75/53)* 7 Front squats (75/53)* 5 Kettlebell swings (72/53)*   For score *Score is highest round completed. Add one rep to each weighted exercise, after each successfully completed round.   Strength: Clean Every 2-minutes perform: 3 reps @ 45-55-65% …then… Every...Read More

  Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club MP Iron Club programming will be available at both Open Gym times. It is designed to improve every...Read More

Conditioning: “Diced and Divided” Each class will be divided by the coach into 2 teams. Teams will take turns rolling the “Festivus WOD Dice”. After 25-minutes, the team with the most points wins! More details explained in classes. Movements: Push-ups Shoulder-to-overhead (40% of 1-rm thruster or clean & jerk, whichever is heavier) Air squats Box...Read More

Endurance: 200m Run 30 Line-facing burpees 400m Run 20 Line-facing burpees 600m Run 10 Line-facing burpees   For time (15:00 cap)   Strength: Overhead squat 10-10-10-10*   For load *Build to a heavy 10-rep     Post results and experiences to commentsRead More

Conditioning: 3-Person Team WOD  “Weights with Mates” In a merry-go-round style: Athlete A completes 200m run Athletes B and C complete*: 100 Calories skied 100 Front squats (135/93) 100 Calories biked 100 Power cleans (135/93) 100 Handstand pushups   For time (35:00 cap) *Athletes rotate through the run until all reps are completed    ...Read More