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...Read More
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...Read More
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 commentsRead More
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...Read More
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...Read More
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...Read More
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 commentsRead More
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...Read More
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...Read More
