Skill: 10 Scapular pull-ups 0:30 Rest 0:20 Chin over bar hold 0:30 Rest 10 Lat activations 2:00 Rest   3 Sets   Conditioning: Partner WOD 8 Min AMRAP (partners alternate rounds) of: 1 Deadlift (225/153) 2 Burpee box overs (24/20) 3 Toes to bar   Rest 7 min   9 Min AMRAP (partners alternate exercises)...Read More

Sprint: MPCF Board WOD Row 500m   For Time Compare to Wednesday, 19 February 2020 Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 2 Bar muscle-ups 6 Handstand push-ups 8 Hollow rocks 300m Run   For score (run is worth 1 point per 25m)     Post results and experiences...Read More

Skill 1: 3/3 Hollow Rock to Arch (3 ea direction) 1:00 Rest 10 Double Dumbbell Maltese Press* 1:00 Rest 5 Sets *moderate weight, but each 10 should be done unbroken FC Skill challenge: Max reps single-unders 2 Attempts   Strength: EMOM for 15 minutes: 1 Squat clean (70-75% of 1-rep clean)*   For quality of...Read More

Skill: 0:30 Parallette Tuck Hold 0:30 Rest 1/1 Handstand Box Walk (1 rotation left plus 1 rotation right) 2:00 Rest 5 Sets   Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 06 May 2019     Post results and experiences to commentsRead More

  Skill: 3 Wall Walks 10 Supinated Ring Rows w/ feet elevated Rest 2:00   4 sets   Conditioning: Partner WOD 32-24-16 rep rounds of: Calories rowed Hang power cleans (135/93)   …rest 3:00, then… 32-24-16 rep rounds of: Calories biked Alternating DB snatches (50/35)   …rest 3:00, then… Run 400-300-200 GHD Sit-ups 32-24-16  ...Read More

Skill: 4 Perfect push-ups with a 4 second negative 1:00 Rest 5 Sets   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)   Strength: Deadlift 4...Read More

Tuesday 0515 class has been canceled until further notice. We are sorry for any inconvenience. If you have questions, please see Coach Jimmy. Endurance: 2:00 Row 2:00 Rest 5 Rounds for calories   Accessory Work: 10 One-armed kettlebell crossovers* (5 on each leg) 3 Sets *Increase weight each set, as long as proper form is...Read More

Challenges officially start today!! You have until this Friday to sign-up. Do NOT miss this fun, athlete building opportunity!   Skill: 5 Sets: 4 Negative pull-ups w/ 4 sec count down Rest 2:00   Conditioning: MPCF Board WOD “Running Burpees” Run 200m 40 Burpees* Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10...Read More

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge! Skill: 10 Hollow Rocks 10 Arch Raises 20 Arch/hollow swings on bar 1:00 Rest 5 Sets   Conditioning: E3MOM for 21 minutes: 3 Squat snatches (125/83) 5 Burpees over bar 7 Pull-ups     Post results and...Read More

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!   Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups   Fran’s House 15 Thruster (95/63)(80/53) 15 Pull-ups   Nancy’s...Read More