Labor Day WOD’s 2013 Gym closed. All options are off-site.   WOD 1: Meet at the sand volleyball courts at 71st & Riverside at 0730. Group run approx. 4 miles   WOD 2: Meet at the sand volleyball courts at 71st & Riverside at 0900. Fun Team WOD to be announced once everyone arrives...Read More

Labor Day plans, Monday 02 September, meet at 71st and Riverside at 0900 for relays and Hooverball.   Strength WOD: Perform the following for quality (20 minute cap): Deadlift  Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM 5 @ 70% 1RM 5 @ 80% 1RM     Conditioning WOD: 15 Straight-leg...Read More

There will not be a 0845 class on Friday. Sorry for any inconvenience.    “Not Afraid”   600m Run 50 V-ups 400m Row 30 Snatches (95/63) 200m Run 10 Clean and Jerk (155/103)   For Time     Post time to commentsRead More

  REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4 rounds of: 60 seconds on, 60 off; 45 on, 45 off; 30 on, 30 off; 15 on, 15 off   Post total distance covered to commentsRead More

  “Off-roading”   400m Run (offroad trail) 10 Chest-2-Bar Pull-ups 10 Handstand Push-ups 20 Toes-2-Bar 40 Speed Skips   5 rounds for time     Post time to commentsRead More

    “Steppin & Reppin”   40 reps Box Jumps (24/20″) 40 Reps Ketlebell Swings (53/35) 40 Reps Overhead Squats (85/53)   Run 200m    30 Reps Box Jumps (24/20″) 30 Reps Kettlebell Swings (53/35) 30 Reps Overhead Squats (85/53)   Run 200m backwards   20 Reps Box Jumps (24/20″) 20 Reps Kettlebell Swings (53/35)...Read More

  “Clean House”   Option A: Find your 1 Rep Max Clean (20 minute time cap) 5-4-3-2-1-1-1-1   Option B: If you know your 1 Rep Max Clean (20 minute time cap) 5 reps @ 65% 1RM 5 reps @ 75% 1RM 5 reps@ 85% 1RM   …then   Complete as many rounds as possible...Read More

After main WOD, we will be practicing rope climbs. Bring gloves if you need them.     “Walk This Way”   10 Power Cleans 8 Front rack Walking Lunges 6 Chest-2-Bar Pull-ups* 200m Run   4 rounds for time     Post time to comments   Weights: Rx: (135/93) 55+ Rx: (115/73) *Rx+: Muscle-upsRead More

Bring a Friend WOD All exercises are team totals. Equal work required. One partner work while other rest.   “Friends in low places”   As partner groups, complete as many rounds as possible in 10 minutes of: 20 Burpees 200 meter shuttle runs x 4 40 Singles   …rest 5 minutes   As partner groups,...Read More

Attention all MPCF members: Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. Start asking your friends!   REST DAY         CFE WOD: Choose a sport: Run, Row, Bike or Swim   4 x 4 minutes on, 2 minutes off   Post total distance covered to commentsRead More