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
Monday, 0630 class is canceled this week only. Sorry for any inconvenience. This WOD is dedicated to Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle...Read More
Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week. Strength & Conditioning: 21-15-9 rep rounds of: Front squats* (135/93) Push-ups …then… 15-9-6 rep rounds of: Hang power cleans (135/93) Box jumps (30/24″) …then… 9-6-3 rep rounds of: Thrusters* (135/93) Bar-facing burpees For...Read More
Congrats to Coach Sarah and Coach Christa for competing in the Monster Games 2021 Masters Women division! Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week. Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters (95/63) Pull-ups For Time Compare to Monday,...Read More
Conditioning: “Death by Duo” Every minute on the minute, for as long as possible*: 1 Pull-up 1 Kettlebell swing (72/53) *add one rep to each movement every minute. For example, on minute 2 athlete will perform 2 pull-ups and 2 kettlebell swings. Continue with this pattern until the prescribed work cannot be completed within the...Read More
Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! This is the only class time. Family and friends are welcome to join or cheer you on! Regular class schedule resumes on Tuesday. Conditioning: MPCF Board WOD “1776” 3-person Team WOD Buy-in: 144 Cals biked …then…...Read More
A shout out to a couple of my OG’s! It is hard to believe you have survived over 12 years with me!! Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! Family and friends are welcome to join or cheer you on! There will only be...Read More
Conditioning: Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 3 Wall walks Even minutes: 10 Parallette facing burpees … Rest 4:00 then … Every minute on the minute, for 10 minutes, perform the following: Odd minutes: 12/9 Calories biked Even minutes: 15 Wall ball shots (20/14) @ (10/9′) Strength:...Read More
