Attention all MPCF members: Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. Start asking your friends!   Deadlift 5-4-3-2-1-1-1-1 (20 minute cap)   …rest 5 minutes, then…   “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183)  ...Read More

“Two Is Better Than One”   WOD 1 Complete as many rounds as possible in 13 minutes of: 300m run 30 Kettle-bell Swings (53/35) 200m row 20 Knees-to-Elbows/Toes-to-Bar     …rest 5 minutes   WOD 2 10-9-8-7-6-5-4-3-2-1 reps of: Handstand Push-ups 1-2-3-4-5-6-7-8-9-10 reps of: Goblet Squats (53/35)   For Time   Post rounds and reps...Read More

  Strength/Skill WOD: Weighted Step-ups (20/16″) 4-4-4-4 (Try to get heavy)     Conditioning WOD: Run 400m 10 Weighted Step-ups (85% of 4-rep max) 10 Chest-2-Bar Pull-ups   3 rounds for time     Post max load and time to commentsRead More

  Attention all MPCF members: Next Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. More info to come. Start asking your friends!     “Let’er Rip”   3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans   …then   6 rounds of: Sprint 200m Rest 2 minutes   …then...Read More

Another great night at GNO with the ladies of MPCF and friends!   Partner WOD   “Freaky Friday”   Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes   Complete as many rounds as possible in 10 minutes of:...Read More

Attention MPCF ladies! The Functional Fitness Girls Night Out at T-Town is Thursday at 6:30pm (not 5:30). A group will be leaving from MPCF at 1800. Contact Becky for more details.   REST DAY           CFE WOD: Choose a sport:   Run: 8 x 200m, rest 2 minutes Row: 8 x...Read More

Attention MPCF ladies! The Functional Fitness Girls Night Out at T-Town is Thursday at 6:30pm (not 5:30). A group will be leaving from MPCF at 1800. Contact Becky for more details.   “Wicked Wednesday”   10 Power Cleans (155/103) 20 Burpee Box Overs (20/16″)* 30 High-Lows* 400m Run   4 rounds for time    ...Read More

  Strength Work: 1-1-1-1 Shoulder Press 3-3-3-3 Push Press     Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2 KB Swings. Minute three, perform 3 KB Swings. Continue this method until you are unable to complete the specified number of KB...Read More

Functional Fitness Girl’s Night Out is this Thursday, August 15th, Functional Fitness T-Town at 5:30pm   “Monster Monday”   1 minute Pull-ups Rest 30 seconds 1 minute Box Jumps (24/20″) Rest 30 seconds 1 minute Wall Ball Push-Ups 30 seconds rest 1 minute Sit-Ups Rest 30 seconds 1 minute Overhead Squats (115/83) Rest 30 seconds  ...Read More

  3-Person Team WOD:   “Trifecta”   11 Centipede Push-ups 33 Tire Flips (180) 11 Centipede Push-ups 66 Box Overs (20″)* 11 Centipede Push-ups 99 Toes-2-Bar 11 Centipede Push-ups 66 Handstand Push-ups 11 Centipede Push-ups 33 Chest-2-Bar Pull-ups* 11 Centipede Push-ups   For Time     Post team and time to comments   *As a team of three, perform all...Read More