Ladies, join us this Saturday at 5:30 pm for Galentine’s!   Conditioning: MPCF Board WOD 50/40 Calories bike   For time   …Rest 10:00-15:00 and then…   Conditioning (optional): Option 1: As many rounds and reps as possible in 8-minutes of: 8 Power snatches (75/53) 8 Bar-facing burpees   For score   Option 2: Pick one-two skills and spend 10:00 working on them   For quality     Post results and experiences to commentsRead more

Ladies, join us this Saturday at 5:30 pm for Galentine’s!   Open Gym 1200-1330 AND 1700-1830 Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1:  Snatch On an every 1:00 clock: 1 @ 75% of 1-rm snatch 1 @ 75% 1 @ 75% 1 @ 75% 1 @ 75% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 90% 1 @ 90% 1 @ 90% 1 @ 90% 1 @ 90%   For quality   Lift 2: Every 3:00 on the minute Back Squat 25-ft Back rack walk 7 Back squats 25-ft Back rack walk   4 Sets, building in weight each...Read more

Ladies, join us this Saturday at 5:30 pm for Galentine’s!   Conditioning: Partner WOD* Partner A: 1 Rounds of: 5 pull-ups, 10 push-ups, 15 squats Partner B: Max meters rowed Partners switch after each round of Cindy. Continue rotating until 2000m has been completed on the rower.   For time (10:00 cap)   Strength: Thruster 1-Rep max   For load     Post results and experiences to commentsRead more

Ladies, join us this Saturday at 5:30 pm for Galentine’s!   Endurance: 0:30 Max calories bike 0:30 Rest 0:30 Max calories ski 0:30 Rest 1:00 Max calories bike 1:00 Rest 1:00 Max calories ski 1:00 Rest 1:30 Max calories bike 1:30 Rest 1:30 Max calories ski 1:30 Rest 2:00 Max calories bike 2:00 Rest 2:00 Max calories ski 2:00 Rest 1:30 Max calories bike 1:30 Rest 1:30 Max calories ski 1:30 Rest 1:00 Max calories bike 1:00 Rest 1:00 Max calories ski 1:00 Rest 0:30 Max calories bike 0:30 Rest 0:30 Max calories ski   For score     Post results and experiences to commentsRead more

Ladies, join us this Saturday at 5:30pm for Galentine’s! Conditioning: Partner WOD, equal work As many rounds* and reps as possible in 20:00 of the following: Buy in: 30 Bar-facing burpees Then in the remaining time…. 2 Bar muscle-ups 4 Deadlifts (225/153) 6 Box jump overs (20″)   For score *Add 2 reps to each exercise each round     Post results and experiences to commentsRead more