Conditioning: As many rounds and reps as possible in 8 minutes of: 10 Overhead squats (95/63) 10 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 6 minutes of: 8 Overhead squats (115/73) 8 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 4 minutes...Read More

Conditioning: As many rounds and reps as possible in 20:00 of: 1 Wall walk 1 Cluster (155/103)*   For score *Add 1 rep to each exercise each round   Accessory Work: 0:20 Hollow hold 0:20 Hollow rock 0:20 Half tacos 1:00 Rest   3 Sets for quality     Post results and experience to commentsRead More

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max thrusters (115/73) Even  minutes: 0:30 Max chest to bar pullups …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes:...Read More

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Run 800m 25 Power Cleans (95/65) 25 Toes-2-Bar Run 600m 30 Shoulder to Overhead (95/65) 30 Goblet Squats (53/35) Run 400m 35 Sit-ups 35 Box Overs (24/20″) Run 200m 40 Wall-Ball Overhead Walking Lunges (20/14) 40...Read More

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