Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max deadlifts (275/183) Even minutes: 0:30 Max bar facing burpees   For score …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max deadlifts (225/153) Even minutes: 0:30 Max burpees   For score …Rest 5:00 then… Form a...Read More

  Conditioning: As many rounds and reps as possible in 9:00 of: 10 Back extensions 15 Kettlebell goblet squats (53/35) 20 Butterfly abmat sit-ups 25′ Handstand walk 30 Double-unders   For total score …Rest and warm up back squats in 15:00 then…   Strength: Back squat 6 reps at 65% of 1-rm every minute on...Read More

We must NEVER forget! MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Friday, 11 September 2020 *It is...Read More

Join us this Monday at 0930 for a Labor Day WOD! This will be the only class time on Monday. Conditioning: Partner WOD (equal work) “Ghost” 40 Wall-ball (20/14) @ (10/9’) 30 Toes-2-bar   3 rounds for time (10:00 cap)   …rest and warm-up* lifts in 15:00, then… “Roadhouse” Complete as many rounds* and reps...Read More

Conditioning: 21-15-9 Rep rounds of: Shoulder press (95/63) Chest-to-bar pull-ups   For time   Accessory: 12 Single Leg Kettlebell Crossover Deadlifts (6/6) 2:00 Rest   3 Sets for quality *Each set can be building based on feel or same weight throughout all sets     Post results and experience to commentsRead More

New gym mats! Thank you to all our MPers who came out to help!   Conditioning: “DT” 12 Deadlifts (155/103) 9 Hang power cleans 6 Push jerks   5 Rounds for time   Core Accessory: 0:20 Low plank 0:10 Rest 4 rounds   0:20 Hollow hold 0:10 Rest 4 rounds     Post results and...Read More

First step towards installing the shower rooms!   Conditioning: MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Friday, 31 January 2020   Strength: Thruster 7 @ 25% 1RM 5 @ 40% 4 @ 55% 3 @ 65% 2 @ 75% 2 @ 85% 2 @ 90%...Read More

Drop in for FREE at any class time TODAY!!! Class Times: 0530, 0630, 0845, 1200, 1730 Conditioning: Perform 0:45 work and 0:30 rest/transition at the following: Power snatches (135/93)/Dumbbell snatches (50/35) Burpee box jumps (24/20″)/Burpee box step-ups (24/20″) Slammers (12/8) Tire Flips (210/180) Pull-ups   3 Rounds for total score, rest 1:45 between rounds  ...Read More

Join us this Wednesday for a FREE class! Strength: Shoulder Press 7 @ 25% 1RM 5 @ 40% 4 @ 55% 3 @ 65% 2 @ 75% 2 @ 85% 2 @ 90% 1 @ 92.5% 1 @ 95% 1 @ 97.5%   For quality of lifts (20:00 cap)   Conditioning: 21-15-9 rep rounds of:...Read More

Join us Wednesday, 25 August for a FREE class!   Conditioning: “Seriously?!” Buy-in: 600m Run …then… 2 rounds of: 15 GHD Sit-ups 20 Fat Bar Deadlifts (220/150) 25 Double Unders 25 Burpees 20 Overhead Squats (115/73) 15 Pull-ups …then… Sell-out: 750m Row   For time     Post results and experiences to commentsRead More