Join us for our next FREE drop in day this Friday, December 17th Class times are 0530, 0630, 0845, 1200, 1730   MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93)   3 rounds for time   Strength: Overhead squat 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality     Post results and experience to commentsRead more

Join us tonight at 1800 for our Christmas Party potluck!  1730 class cancelled tonight   Skill: Bike transition work, exact direction given at gym during class   Conditioning: In 3:00 minutes, perform the following:   20 Toes-to-bar 10 Power snatches (125/83) Max calories rowed in remaining time   4 Rounds for total calories, rest 2:00 between rounds     Post results and experience to commentsRead more

Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Friday 1730 class cancelled this week due to the Christmas Party   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

Join us this Friday, December 10th at 1800 for our Christmas Party potluck!   Skill: Pull-ups 3 reps every 0:20 for 6 minutes   For quality   Endurance: Partner WOD, equal work required From 0:00 to 5:00… 2400m* Bike Max burpees in remaining time   …Rest 2:00 then…   From 7:00 to 12:00… 2400m* Bike Max dumbbell snatches (50/35) in remaining time   …Rest 2:00 then…   From 14:00 to 19:00 2400m* Bike Max d-ball cleans (100/80) in remaining time   …Rest 2:00 then…   From 21:00 to 26:00 1000m** Ski Max box overs (24/20″) in remaining time   For total reps   *MM pairs bike 2400m, MF bike 2200m, FF bike 2000m **MM pairs ski 1000m, MF ski 900m, FF ski 800m     Post results and experience to commentsRead more

Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: 10-9-8-7-6-5-4-3-2-1 Clean and jerk (155/103) 20-18-16-14-12-10-8-6-4-2 GHD Sit-ups Calories biked   For time (30:00 cap)     Post results and experience to commentsRead more