Attention Ape Nation! As of last week, the Health Zone at Saint Francis has decided to close their doors indefinitely due to the Covid pandemic. It is with great sadness that we have to say goodbye to the home we have known for over 12 years. A new home will be found and established very...Read More

Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. At-home Conditioning WOD: As...Read More

Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising Covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. At Home Conditioning: As...Read More

Attention all! As of Wednesday, 25 November, Saint Francis Health Zone has closed its doors for a minimum of 45 days due to rising covid numbers. Their closing has forced MP to close. I am currently looking for a new location to continue our training! Stay tuned for the new location. At Home Conditioning: As...Read More

Skill: 3-person team Row 6000m*   For Time *Each TM will row: 1000m, 500m, 250m, 250m   Conditioning: Complete as many rounds and reps as possible in 11-minutes of: 7 Perfect Push-ups 8 Kettlebell Swings (72/53) 9 GHD Sit-ups 10 Overhead Walking Lunges (50/35)     Post results and experiences to commentsRead More

  Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 7 Toes-2-Bar 35 Double Unders   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 7 Strict Pull-ups 12 Calories Biked   For Total Score   Strength: Clean 3-3-3 @ 70/75/80% 1-1-1 @ 85/90/92.5%...Read More

General Warm-up: 2 rounds of: Bike 1:30 10 Spiders 10 Push-ups Row 1:30 10 Sit-ups 10 Squats Ski 1:30 10 Ring rows 10 SP w/T’s Run 200m   Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked...Read More

  Skill: 5 Tempo Ring Rows (3-0-3-0 pace) 1:00 Rest 10 Double Kettlebell L-sit Strict Press 1:00 Rest   4 Sets   Conditioning: Complete as many rounds and reps as possible in 10-minutes of: 14 Burpees over rower 20 Wallball shots (25/20) @ (9’) 14 Burpees over rower 20 Calories row   For score  ...Read More

Skill: 10 Scapular pull-ups 0:30 Rest 0:20 Chin over bar hold 0:30 Rest 10 Lat activations 2:00 Rest   3 Sets   Conditioning: Partner WOD 8 Min AMRAP (partners alternate rounds) of: 1 Deadlift (225/153) 2 Burpee box overs (24/20) 3 Toes to bar   Rest 7 min   9 Min AMRAP (partners alternate exercises)...Read More

Sprint: MPCF Board WOD Row 500m   For Time Compare to Wednesday, 19 February 2020 Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 2 Bar muscle-ups 6 Handstand push-ups 8 Hollow rocks 300m Run   For score (run is worth 1 point per 25m)     Post results and experiences...Read More