Congratulations to Mayhem Freedom (team), Mat Fraser, and Tia-Clair Toomey for winning the 2019 CrossFit Games!   Conditioning: WOD 1: 500m Row 30 Bar-facing-burpees For time (6:00 cap) Courtesy of Masters CrossFit Games 2019   …rest 10:00, then… 300m run 15 Pull-ups 5 Squat cleans (185/123)   3 round for time (15:00 cap)   Mobility:...Read More

  Conditioning: Perform 30 seconds on, 30 seconds rest of: Wall-ball shots (25/20) @ (10/9′) Calories rowed D-ball cleans (100/80) Calories biked Knees-2-elbows   3 rounds* for total reps *rest 1:00 between rounds   Strength: Option 1: 1-rep max make-up   For max load   Option 2: Front Squats 5 @ 65% 3 @ 75%...Read More

Tuesday night class this week is canceled. All other classes normal.   Conditioning: MPCF Presents: “Pick a Board WOD” Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Flexibility/Mobility: Hip Capsule Stretch T-Spine Smash Quad Smash Overhead Distraction     Post results and experiences to commentsRead More

  Strength & Conditioning: New MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower,...Read More

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and...Read More

  Strength: Take 8:00 to work up to a heavy/max: 3-rep max Shoulder press   rest 2:00, then… Conditioning: Complete as many rounds and reps as possible in 15:00 of: 250m Row 20 Squats 15 Sit-ups 10 Push-ups 5 Pull-ups   For score   rest 4:00, then… Strength: Take 8:00 to work up to a...Read More

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) 12 Pull-ups   Fran’s House 15 Thruster (95/63)   Nancy’s House 400m Run 15 Overhead squats (95/63)   Grace/Isabel’s House 20 Ground-to-overhead (135/93)   Kelly’s House 400m Run 30 Box jumps...Read More

  Conditioning: 10 rounds of: 10 Back Squats (135/93)* 100m Sprint Rest 30 seconds   For Time *must clean bar from ground and place in the back rack position Compare to Wednesday, 03 October 2018   Flexibility: Olympic Wall Squat Middle Split Side Straddle Twisted Cross     Post results and experiences to commentsRead More

Flashback 2012!   Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerks* (135/93) For time   *Clean to OH any how is authorized. Must pass through the front rack position. Compare to Tuesday, 18 April 2017   Skill: Pick a few skills from Athletic Skill Sheets and work on them   Flexibility: Right leg...Read More

  Conditioning: MPCF Board WOD “Randy” 75 Power Snatches (75/53) For time Compare to Tuesday, 14 February 2012   Strength: Back Squats 5-5-5-5-5 For max load   Mobility: Russian Baby Maker Reclined spinal twist Spine smash     Post results and experiences to commentsRead More