Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees   5 rounds for time *Masters 55+ (235/155) Compare to Monday, 30 November 2015   …rest ~10 minutes, then as a team of 3 perform… Max calories biked in 5 minutes For Score   Flexibility/Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00...Read More

Skill: 3-person team 4200m Row Rotation is 500/400/300/200* @ 90% 500m pace For Time *Each team member rows 500, then each row 400, and so on…   …rest 5-10 minutes, then… Conditioning: 10 Double Kettlebell Thrusters (53/35) 40 Double Unders   5 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30...Read More

MPCF is closed on Monday, 04 September. We will be meeting at Vertical Limit Fitness at 0900. Come join us for some “Labor” intensive work!! We will have fun while we sweat and move heavy things. Classes normal the rest of the week.   Post experiences to comments  Read More

2012 Flashback! Who’s up for another Tough Mudder?!   Conditioning: 4-person Team 200 Double Unders 160 Sit-ups 120 Push-ups 80 Calories Biked 40 Chest-2-Bar Pull-ups   For Time Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.   …Rest 10:00 from the...Read More

Conditioning: 4-person team WOD (2M/2F) “Forward and Reverse” M/F pair one completes the following, in order: 50 Calories Rowed 50 Wall-Ball Shots (25/16 ) at (10/9′) 40 Pull-ups 50 Box Jumps (20″) 40 Front Squats (115/75) 40 Calories on Assault Bike   M/F pair 2 complete the following, in order: 40 Calories on the Assault...Read More

  Conditioning: Part 1: 3-person team 4500m Row …or… 3600m Run   For Time   Part 2: Complete as many rounds and reps as possible in 8-minutes of: 50 Double Unders 10 One-arm Dumbbell Overhead Squats (50/35)   For Score   Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Flexibility: 15...Read More

  Conditioning: 3-person team WOD WOD 1: “Fran” 21-15-9 rep rounds of: Thrusters (95/75) Pull-ups   WOD 2: “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/95) Ring Dips   WOD 3: “Isabel “ 30 Snatches (135/95)   WOD 4: “Diane” 21-15-9 rep rounds Deadlifts (225/150) Handstand Push-ups   WOD 5: Heavy “Grace” 30 Clean & Jerk...Read More

  Conditioning: 3-person Team 16 Wall-Ball Shots (25/16) @ (10/9′) 14 Burpees 12/8 Calories Biked 10 Fat Bar Front Rack Walking Lunges (130/85)   9 rounds for time (22:00 cap) Alternate exercises. Calories are M/F. Compare to Saturday, 13 May 2017   …Rest 8 minutes, then… Strength: Deadlift Find 7-rep max   Flexibility/Mobility: ROMWOD  ...Read More

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: This WOD is in dedication to the twelve soldiers and one civilian that were killed, along with 43 others wounded, at Fort Hood, Tx, on 05 NOV 09. Four of the fallen and eleven of...Read More

Conditioning: As a 3-person team, perform equal work for time of: Run 3000m (switch every 200m)   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Row 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40...Read More