Monday, 04 December 2023

Join us this Saturday, Dec 9th at 9am for a FREE class!

Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!

 

Conditioning:

15/12 Calories biked

12 Handstand push-ups

12 Deadlifts (225/153)

…Rest 3:00 and then…

15/12 Calories biked

4 Strict handstand push-ups

12 Deadlifts (225/153)

4 Strict handstand push-ups

…Rest 3:00…

 

2 Rounds for total time

 

 

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Friday, 01 December 2023

Join us today, Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

 

Conditioning:

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

25 Deadlifts (115/78)

20 Alternating stationary back rack lunges (115/78)

15 Bar-facing burpees

10 Hang power cleans (115/78)

5 Strict pull-ups

 

For score

 

Accessory/Core Work

0:45 Hollow hold

1:00 Rest

0:45 Side low plank hold (right)

1:00 Rest

0:45 Side low plank hold (left)

1:00 Rest

0:45 Arch hold

1:00 Rest

 

2 Rounds for quality

 

 

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Monday, 20 November 2023

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

“Incredible Hulk”

As many reps as possible in 20-minutes of the following:

5 Deadlifts* (115/73)

5 Hang power cleans

5 Front squats

5 Push-press

5 Back squats

 

For score

*use same barbell and weight throughout workout

 

 

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Saturday, 18 November 2023

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

 

Conditioning:

As many reps as possible in 30-minutes of the following:

1 Round of “Cindy”*

1 Clean and jerk (155/103)

1 Round of “Cindy”*

2 Clean and jerk (155/103)

1 Round of “Cindy”*

3 Clean and jerk (155/103)

1 Round of “Cindy”*

4 Clean and jerk (155/103)

…etc, etc, etc…

 

For score

*1 Round of Cindy is 5 pull-ups, 10 push-ups, and 15 air squats. Athletes continue to add 1 clean and jerk after each round of Cindy for the entirety of the AMRAP.

 

 

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Wednesday, 15 November 2023

Join us this Friday, 17 November for a FREE class!

No experience needed and everyone is welcome!

 

Strength:

Every 2-minutes on the minute, perform:

Power clean

3 @ 55%

2 @ 65%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+%

 

For quality

 

Conditioning:

25-15-10

Back squats* (125/83)

Bar facing burpees

200m Run after each set of burpees

 

For time

*Bar must be cleaned from floor and placed on back

(15:00 cap)

 

 

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Friday, 03 November 2023

Join us TODAY at any class time for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Skill:

Bulgarian Split Squat

8 reps (right leg)

8 reps (left leg)

2:00 rest

 

3 rounds for quality

*Athletes can choose the weight and increase load or remain the same each round.

 

Conditioning:

100 Double unders

25 Overhead squats (95/63)

100 Double unders

25 GHD sit-ups

 

2 rounds for time

(18:00 cap)

 

 

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Monday, 30 October 2023

Thank you so much to all our Fall Festivus volunteers!

Join us Friday, 03 Nov at any class time for a FREE workout!

No fitness experience needed and everyone welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Strength:

High Hang Power Snatch

3 @ 55%

2 @ 65%

1 @ 75%

3 @ 65%

2 @ 75%

1 @ 80%

1 @ 80%+

 

For quality

 

Conditioning:

With a 2:30 clock, perform the following:

10 Handstand push-ups OR 4 wall walks

15/12 Calories biked

Max reps power snatches (athlete chooses weight)*

…then 1:30 Rest

 

4 Rounds for total tonnage on snatches

*Weight remain the same through all rounds. Must be more than 40% 1-rm, and standard bumper plates must be used.

 

 

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Friday, 20 October 2023

Join us TODAY for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

12 Thrusters (65/43)

12 Toes-to-bar

36 Cross-over single-unders

 

3 Rounds for time

(8:00 cap)

 

…Rest 3:00 and then…

 

12 Thrusters (65/43)

12 GHD sit-ups

36 Cross-over single-unders

 

3 Rounds for time

(10:00 cap)

 

Skill:

0:30 Max reps strict pull-ups

1:00 Rest

0:30 Max reps ring rows

1:00 Rest

 

3 Sets for score

 

 

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Tuesday, 17 October 2023

Congratulations to all our Fall Festivus podium winners!

Join us this Friday, October 20th for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Strength:

Jerk technique

Every 90-seconds, perform

5 @ 40%

4 @ 50%

3 @ 60%

2 @ 70%

1 @ 75%

1 @ 80%

1 @ 80%

1 @ 80%

 

For quality

 

Conditioning:

As many reps as possible in 3-minutes of the following:

3 Squat cleans (155/103)

1 Wall walk

3 Squat cleans

2 Wall walks

3 Squat cleans

3 Wall walks

 

3 Sets for total score*

*Rest 3-minutes between each set. Start each set back at 3-1.

 

 

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Monday, 16 October 2023

Join us this Friday, October 20th for FREE at any class time!

No fitness experience needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Conditioning:

10 Bar-facing burpees

10 Deadlifts (225/153)

 

3 Rounds for time

 

… Rest 2:00 and then …

 

10 Bar-facing burpees

10 Deadlifts (225/153)

 

3 Rounds for time

 

Skill:

10 Kip swings

0:30 Rest

0:30 Hollow hold

0:30 Rest

0:30 Arch hold

0:30 Rest

 

4 Rounds for quality

 

 

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Wednesday, 11 October 2023

WOD in PINK today in support of Breast Cancer Awareness!

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

MPCF Board WOD

”Amanda”

9 – 7 – 5 rep rounds of:

Muscle-ups*

Squat snatches (135/93)

 

For time

(12:00 cap)

*Bar or ring muscle-ups, but ring muscle ups will take priority on MPCF board)

 

Strength:

Overhead squat

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 75%

1 @ 80%

6 @ 65%

6 @ 75%

 

For quality

 

 

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Tuesday, 03 October 2023

Join us for a FREE trial class this Friday, October 06, at any class time!

Everyone is invited and no fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 14, 2023

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

12/10 Calories biked/rowed/skied*

6 Chest-to-bar pull-ups

3 Squat snatches (155/103)

Rest 3:00

 

6 Rounds for total time

(30:00 cap)

*Athletes will switch between bike, row, and ski each round, performing two rounds of each

 

 

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Saturday, 30 September 2023

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

Support Veterans Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Conditioning:

In a 2:30 window, complete the following

10 Power snatches (95/63)

50 Double-unders or 120 Single-unders

Max calories biked in the remaining time

Rest 7:30

 

4 Rounds for score

 

 

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Monday, 25 September 2023

Join us for a FREE trial class this Friday, September 29, at any class time!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Strength:

Snatch Deadlift

5 @ 80% of 1-rm snatch

4 @ 90%

3 @ 100%

2 @ 105%

1 @110%

 

For quality

Conditioning:

Every 2:00 on the minute, perform one of the following movements, in order, for time:

15 Thrusters (135/93)

50-ft Handstand walk

15 Overhead squats (135/93)

50-ft Handstand walk

15 Thrusters (135/93)

 

For  total work time

 

 

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