Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome!   Conditioning: MPCF Board WOD “Kelly” Run 400m 30 Box Jumps (24/20″) 30 Wall-Ball Shots (20/14) @ (10/9′)   5 rounds for time Compare to Friday, 30 November 2018     Post results and experiences to commentsRead more

Happy Birthday Coach Sarah!! Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome!   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 were successful last week, decrease your 400m pace by 5 seconds. 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 extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club 1700-1830 MP Iron Club...Read more

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome!   Conditioning: Partner WOD (equal work on each movement) As many rounds and reps as possible in 8-minutes of: 20 Alternating dumbbell hang clean and jerk (50/35) 10 Bar muscle-ups   …Rest 3 minutes and then…   As many rounds and reps as possible in 8-minutes of: 20 Double dumbbell shoulder to overhead (2 x 50/35) 20 Chest-to-bar pull-ups   …Rest 3 minutes and then…   As many rounds and reps as possible in 8-minutes of: 20 Devil presses (2 x 50/35) 30 Toes-to-bar   For scores     Posts results and experiences to commentsRead more

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome!   Conditioning: 250m Row 10 D-ball cleans (100/70) 25-ft Single-arm dumbbell overhead walking lunge (left) (70/50) 10 Burpee pull-ups 25-ft Single arm dumbbell overhead walking lunge (right) (70/50)   2 Rounds for time (10:00 cap) Strength: Pause* Snatch On an EMOM clock: 1 @ 70% of 1-Rm snatch 1 @ 70% 1 @ 70% 1 @ 70% 1 @ 70% 1 @ 75% 1 @ 75% 1 @ 75% 1 @ 75% 1 @ 75% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 80% 1 @ 80%   For quality and technique work *Pause for 2-seconds in receiving position     Posts results and experiences to commentsRead more

Sign up to compete or volunteer at Festivus HERE!! Join us for our FREE days in April, Sat the 13th and Fri the 26th! No fitness experience is needed and everyone is welcome!   Accessory Work: 10/leg Kettlebell* goblet curtsy step down 2:00 Rest 3 Sets for quality *Increase weight each round   Conditioning: 21-15-9 Rep rounds* of: Calories biked/rowed/skied** Power snatches (125/83) *40 Crossover single unders after each round   For time (15:00 cap) **Athlete’s choice on machine, and can switch out each round if desired.     Posts results and experiences to commentsRead more