Tuesday, 15 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

2 rounds of:

50′ Double dumbbell front rack walking lunges (2 x 50/35)

50 Double-unders

50′ Handstand walk

50 Double unders

…Rest 5-minutes, then…

2 rounds of:

50′ Double dumbbell front rack walking lunges (2 x 50/35)

50 Double-unders

50′ Handstand walk

50 Double unders

 

For time

 

Skill:

10 Single leg kettlebell cross0vers*

1:30 Rest

 

3 Rounds for quality

*Athlete increases load each set if successful on previous set

 

 

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Monday, 14 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Strength:

Every two minutes on the minute, complete

1 Front squat*

 

For load

 

*Athlete starts with 40% of their 1-rep max front squat, for first 5 sets, add 10%.

After 80%, add 5% every two minutes until failure.

 

Accessory:

100 Abmat sit-ups

 

For time

(6:00 cap)

 

 

Post results and experiences to comments

Saturday, 29 October 2022

 

Congratulations to MPCF’s own “2 Old Guys” for their 2nd place finish in the Men’s Masters Division at Festivus Games! Ape Strong!

 

Skill/Accessory Work:

10 Banded lat activation

1:00 Rest

3 Rounds for quality

 

…Rest 2:00 then…

 

10 Feet elevated ring rows

1:00 Rest

2 Rounds for quality

 

Conditioning:

2-4-6-8-10 Deadlifts (225/153)

1-2-3-4-5 Wall walks

2:00 Rest

(20:00 cap)

 

2 Rounds for time

 

 

Post results and experiences to comments

Tuesday, 18 October 2022

No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games!

Come on out and support all the athletes!

 

Endurance:

As many rounds and reps as possible in 15 minutes of the following:

500m Ski/row*

50 Double-unders

10 D-ball cleans(100/70)

25/20 Calories biked

50 Double-unders

10 D-ball cleans (100/70)

 

For score

*Athlete should switch the ski/row each round

 

Skill:

8 Pistols (right leg only)

8 Pistols (leg leg only)

2:00 Rest

 

3 Sets for quality

*Pistol progressions will be shown at gym. Goal is to perform all pistols on one side without setting non-working foot on ground, then switching.

 

 

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Wednesday, 12 October 2022

Join us this Fri, Oct 14th at any class for a FREE drop in!

No experience needed!

 

Endurance:

50/40 Calories skied

60/50 Calories biked

50/40 Calories rowed

 

For time

 

Accessory Work:

Turkish Get-up

3 set of 10 (5 each side)

Increase load each set*

 

For loads

 

*athlete may only increase load each set if they are successful at previous set

 

 

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Tuesday, 11 October 2022

Baby Jo-Jo! Born April 30, 1980

Join us this Fri, Oct 14th at any class for a FREE drop in!

No experience needed!

 

Conditioning:

300 Double-unders

2 Mile run

100 Toes to bar

 

For time, athlete may partition reps as desired

(35:00 cap)

 

 

Post results and experiences to comments

Monday, 10 October 2022

Join us this Fri, Oct 14th at any class for a FREE drop in!

No experience needed!

 

Conditioning:

Partner WOD

4 Hang squat snatches (95/63)

8 Chest-to-bar pull-ups

 

6 Rounds, alternate full rounds

 

…Rest 2:00 then…

 

6 Squat snatches (135/93)

12 Handstand push-ups

 

4 Rounds, equal work

 

…Rest 2:00 then…

 

40 calorie sprint on each machine (ski/bike/row), equal calories

 

For time

(25:00 cap)

 

 

Post results and experiences to comments

Friday, 30 September 2022

Join us today, Friday the 30th for a FREE class!

No experience needed! We have progressions for EVERYONE!

Vitality Shoulder Health Seminar TODAY, Friday the 30th at 1830. Open to public!

 

Conditioning:

15 Squat cleans (115/78)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 4:00 then…

10 Squat cleans (135/93)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 8:00 then…

5 Squat cleans (185/123)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 12:00 then…

3 Squat cleans (215/143)

25′ Handstand walk

15 Chest to bar pullups

 

For time*

(16:00 cap)

*Scaling options will be posted at gym

 

Skill/Assessory work:

Turkish Get-up

3 set of 10 (5 each side)

Increase load each set*

 

For loads

 

*athlete may only increase load each set if they are successful at previous set

 

 

Post results and experience to comments

Wednesday, 28 September 2022

 

Join us this Friday the 30th for a FREE class!

No experience needed!

Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public!

 

Endurance:

200m Run

1:00 Rest

300m Run

1:00 Rest

400m Run

2:00 Rest

600m Run

3:00 Rest

 

2 Rounds for time

(30:00 cap)

 

Skill:

Rope Climb Strength 

Feet elevated rope pulls*

1:00 Max reps

2:00 Rest

 

3 Sets for quality

*Beginner/scaling options will be posted at gym

 

 

Post results and experience to comments

Wednesday, 21 September 2022

Join us this Saturday the 24th at 0900 for a FREE class!

No experience needed!

 

Conditioning:

2 Rounds of:

4 Wall Walks

12 GHD Sit-ups

…Rest 2:00 then…

2 Rounds of:

40 Double-unders

4 Wall walks

…Rest 2:00 then…

2 Rounds of:

12 GHD Sit-ups

40 Double-unders

…Rest 2:00 then…

2 Rounds of:

4 Wall walks

12 GHD Sit-ups

40 Double-unders

 

For total time

(20:00 cap)

 

Strength:

Front Squat

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

 

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Tuesday, 20 September 2022

Join us this Saturday the 24th at 0900 for a FREE class!

No experience needed!

 

Endurance:

10/8 Calories rowed

10/8 Calories biked

10/8 Calories skied

Rest 2:00

 

5 rounds for time

 

Skill:

Rope climb technique work

 

 

Post results and experiences to comments

Monday, 12 September 2022

Join us this Friday, September 16th for a FREE class!

No fitness experience needed!

Friday night class is canceled this week only. Sorry for any inconvenience.

 

Endurance:

200m Row

200m Ski

200m Run

600m Bike

Rest 2:00

 

5 rounds for time

(30:00 cap)

 

Skill:

Low plank holds

(work/rest)

0:10/0:50

0:20/0:40

0:30/0:30

0:40:/0:20

0:50/0:10

1:00/0:00

 

For quality

 

 

 

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Wednesday, 07 September 2022

Join us this Saturday, September 10th for a FREE class! Everyone welcome!

 

Skill:

Rope climb foot work

 

For technique practice

 

Conditioning:

Partner WOD

50/40 Assault bike calories

20 Strict handstand push-ups

40/32 Assault bike calories

30 Toes-2-bar

30/24 Skierg calories

40 Burpees-box get overs (20″)

30/24 Skierg calories

30 Toes-2-bar

40/32 Row calories

20 Strict handstand push-ups

50/40 Row calories

 

For time

 

 

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Friday, 02 September 2022

Join us TODAY for a FREE class!

No fitness experience needed!

Join us this Labor Day, September 5th at 0900! Everyone welcome!

This will be the ONLY class time this day. 

 

Skill:

10 Straddle seated double dumbbell strict press

Rest 1:00

10 Gorilla rows

Rest 1:00

 

3 Rounds for quality

 

Conditioning:

500m Row then…

5-4-3-2-1 Squat cleans (135/93)

10-8-6-4-2 Box jump overs (24/20″)

 

2 Rounds for time

(18:00 cap)

 

 

Post results and experiences to comments