Endurance: Every 8 minutes on the minutes: Row 1000m   5 Rounds for quality of pacing* * Goal is negative splits each 1000m   Core Accessory Work: 0:30 Side plank (right) 0:30 Rest 0:30 Side plank (left) 0:30 Rest   3 Sets     Post results and experience to commentsRead more

Conditioning: Partner WOD, equal work required 20 Handstand push-ups 40 Pull-ups 60 Overhead squats (125/83) 40 GHD sit-ups 20 Bar over burpees   2 Rounds for time (30:00 cap) …Rest 3:00 then… 3:00 Partner ski for calories   For total score     Post results and experience 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, 11 September 2020 *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 175...Read more

Conditioning: “Sometimes in life, you get to chose.  Sometimes in life, you don’t.”     Post results and experience to comments  Read more

Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more