MPCF Hero Board WOD† “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Monday, 09 September 2024   †Levels: Intermediate/70+ Advanced/55+ for board:...Read More

Conditioning: 1:00 Bike sprint for max calories 1:30 Rest   15 Rounds for total calories     †Levels: Intermediate/70+ Advanced:  Beginner/70+ Scaled:     Post results and experiences in the commentsRead More

Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Conditioning: Partner WOD (equal work) 4 rope climbs (13’) 100-ft Mixed Lunges* (2 x 50/35) 400m Run 40 Breakup burpees*   3 rounds for time (30:00 cap) *Mixed lunge has one DB...Read More

Saturday class cancelled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Endurance: 1:00 Row sprint for max meters 1:30 Rest   15 Rounds for total meters and avg. pace/meters     Post results and experiences in the commentsRead More

Class at 0900 only today. See you for some “Labor”!!   “Laborious” Partner WOD* 50 Calories skied 60 Stationary barbell lunges (95/63) 70 Double unders 80 Pull-ups 90 Bar-over-burpees 100 Calories rowed* 90 Sit-ups 80 Hang squat cleans (95/63) 70 Crossover single unders 60 Kettlebell swings (72/53) 50 Calories biked   For time *Equal work,...Read More

Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/16) @ (10/9′) 4 Calories skied   For score *Add two reps to each exercise every round   …rest 3 minutes and then…   As many rounds and reps as possible* in 8 minutes of: 2 Burpees over rower 4...Read More

We know you are having a great time in Alaska, but your Ape family is missing you, Gene! Excited to see you soon!   Conditioning: MPCF Board WOD “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/43) 25 Pull-Ups   For Time Compare to Wednesday,...Read More

Endurance: 1:00 Ski sprint for max meters 1:30 Rest   15 Rounds for max meters     Post results and experiences in the commentsRead More

Conditioning: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 V-ups 12 Double kettlebell front squats (2 x 53/35)   …Rest 4:00 and then   As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 12 Double kettlebell front rack alternating...Read More

  Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by...Read More