The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.   Strength WOD: Jerk 5-4-3-2-1-1-1-1 (20 minute time cap)     …Rest 5 minutes     Conditioning WOD: Complete as many rounds and reps as possible in 20 minutes...Read More

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.     REST DAY         Competitors Class 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All...Read More

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Option 1: MPCF Board WOD “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   rest 3:00 between rds   5 rounds for time Compare to Friday, 21...Read More

A little old school MPCF, 2011!   The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.  “In and Out”   Perform max reps at each for 1-minute, rest 30 seconds between each one: Double Unders Tire “In and...Read More

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Inspirational thought: You are confined only by the walls you build yourself.     Strength WOD: Perform the following for quality (25 minute cap): Snatch Warm-up: 10, 8, 6 rep,...Read More

  Strength WOD: Back Squat 5-4-3-2-1-1-1-1 (30 minute time cap)   …Rest   Speed WOD: With a continuous running clock, perform the following every minute on the minute. Add 1 rep of each every minute until unable to complete within the minute.   Deadlifts Hang Cleans Shoulder to Overhead   *weight to use is 50-60%...Read More

  Partner WOD   “Till death do us part”   600m Run 50 Sit-ups 40 Wall-Ball Shots (20/14) 30 Kettlebell Swings (55/35) 20 Handstand Push-ups 100 Calories Rowed (50 each) 20 Chest-2-Bar Pull-ups 30 Burpees 40 Box Jumps (24/20″) 50 Double Unders 600m Run   For Time     Post team time to comments Compare...Read More

  REST DAY         Competitors Class 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class,...Read More

  “Put a little love in it” (revised)   21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Snatches (95/63) Box Jumps (24/20″) Grasshoppers Wall-Ball Shots (20/14) @ (10/9′) Calories Rowed   For Time     Post time to comments Similar to Monday, 28 January 2013Read More

  HOA5 WOD’s 6 & 7:   WOD 6 (8 minute cap): 21-15-9 rep rounds of: Overhead Squats (95/65) Toes-2-Bar   For Time   …Rest 10 minutes   WOD 7 (8 minute cap): 120ft Walking Lunges (115/75) Pull-ups (30 male/20 female)   For Time     Post time for each and total time to comments...Read More