Conditioning: 2000m Row 50 Box jumps (24/20″) 25 Squat cleans (155/103) 15 Chest-to-bar pull-ups   For time   Post results and experiences to commentsRead more

Friday 5:30pm class cancelled. We are sorry for any inconvenience! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time (15:00 cap) Compare to Wednesday, 16 June 2021   …rest 10:00 from completion of “Helen”, then…   Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs 9 Shoulder press @ 45% of 1-rm shoulder press 0:30 Hollow hold 11 Shoulder press @ 55% of 1-rm shoulder press 0:30 Back extension hold 9 Push press @ 65% of 1-rm shoulder press 0:30 Low plank hold 7 Push press @ 75% of 1-rm shoulder press 15 Arch rocks   For time (12:00 cap) *Sets need to be unbroken. Only rest position is in the up position. Must clean load each set.     Post results and experiences to commentsRead more

Cancelled classes this week: Thursday 1700, and Friday 1730. We are sorry for any inconvenience!   Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club Cancelled this week. We are sorry for any inconvenience!     Post results and experiences to commentsRead more

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience!   Endurance: 1:00 Row for calories 1:00 Low plank hold 1:00 Rest 1:00 Bike for calories 1:00 Hollow hold 1:00 Rest 1:00 Ski for calories 1:00 Handstand hold with back towards the wall 1:00 Rest   4 Rounds for total calories     Post results and experience to commentsRead more

Cancelled classes this week: Wednesday 0530, Thursday 1700, and Friday 1730. We are sorry for any inconvenience! Conditioning: 10 D-ball cleans (100/70) 30/24 Calories bike/ski/row 20 Double kettlebell deadlifts (2 x 97/62) 30/24 Calories bike/ski/row 10 Bar muscle-ups 30/24 Calories bike/ski/row   For time (12:00 cap)   Strength: Every 4 minutes perform one set of: 8 Deadlifts @ 45-55-65-75%   For quality of movement     Post results and experiences to commentsRead more