Join us for a FREE trial class today, Friday, September 15, at any class time! NO fitness experience is needed! Click the link below to register to compete or volunteer at: Festivus Games October 2023   Conditioning: MPCF Board WODs Max reps in 7:00 of: Burpees-over-bar*   For Score Compare to Monday, 18 July 2022 *Athletes can face or be lateral to the bar but MUST use a 2-foot take-off.   …REST 10-15:00, then…   Max reps unbroken of: Wall-ball shots (20/14) @ (10/9′)   For score Compare to Friday, 23 April 2021     Post results and experiences to commentsRead more

Join us for a FREE trial class this Friday, September 15, at any class time! NO fitness experience is needed! Click the link below to register to compete or volunteer at: Festivus Games October 2023   MP Iron Club Canceled this week only. We apologize for any inconvenience.   Sprint Drills: Run 400m* Rest/walk 300m   8 rounds for pace control *Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the pace by 0:05 and increase the rest distance to 300m. These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.   Open Gym 1200-1330 Unlimited members may use Open Gym to work on any extra skills, strength,...Read more

Join us for a FREE trial class this Friday, September 15, 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 Deadlift 5 @ 50% of 1-Rm 4 @ 60% 3 @ 70% 2 @ 80% 1 @ 90% 10 @ 55% 10 @65%   For Quality   Conditioning Partner WOD Midwest Fall Classic 2023 WOD 4  “Fried” As many reps as possible in 10-minutes of the following: 50 Hang power cleans (135/93) 50 Bar facing burpees 50 Toes to bar   For scores* *While one partner is working on the 50-50-50, the other partner is rowing for max calories. Partners may switch as needed Score 1 is max reps and Score 2 is max calories     Post results and experiences to commentsRead more

Join us for a FREE trial class this Friday, September 15, at any class time! NO fitness experience is needed! Click the link below to register to compete or volunteer at: Festivus Games October 2023   Endurance: Every 10-minutes, perform one round of the following: 40/32 Calories skied 30/24 Calories biked 40/32 Calories rowed   3 rounds for total work time     Post results and experiences to commentsRead more

We must NEVER forget!   MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Friday, 09 September 2022 *It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift. The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight...Read more