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
Conditioning: Partner WOD 1-mile partner run 100-ft handstand walk 1000m Row 100 Burpees 3000m Bike 100-ft handstand walk 1-mile partner run For time Instructions: On both runs, team members must run together holding a rope. Each member must have a hand on the rope at all times when the team is moving. On...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! Endurance: “6 Minute Bike Test” 6:00 Bike for total calories For score Compare to Tuesday, 06 April 2021 Conditioning: “Scott Panchik” 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump Overs (24/20) 1 Rope climb (12′) after each round For time (15:00 cap) Post results and experience to...Read More
Join us Wednesday, 25 August for a FREE class! Conditioning: Partner WOD Complete as many rounds and reps as possible in 14 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m For Score (Row is worth 2 points) Similar to Friday, 30 April 2021 Strength:...Read More
Learning from one of the greats, Jason Khalipa! Join us Wednesday, 25 August for a FREE class! Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row For time (12:00 cap) *all lifts are same load (75/53) Compare...Read More
Join us Wednesday, 25 August for a FREE class! Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar 3 Sets for quality Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103)...Read More
Conditioning: Pick two of the three, rest 10:00 between Option 1: MPCF Board WOD: Max reps rope climbs (12′) in 2:00 For score Option 2: MPCF Board WOD: Max unbroken WB shots (20/14)@(10/9′) For score Option 3: As many reps as possible in 7 minutes of*: 1 Strict pull-up 1...Read More
Skill: 10 Banded good-mornings 10 Monster walk (each direction) 10 Inch-worm pushups 10 Barbell Z-press 2 Rounds for quality Conditioning: MPCF Board WOD “Randy” 75 Power Snatches (75/53) For time Compare to Wednesday, 13 March 2019 Read More
