Skill Test: Max Vertical Jump* *a one-step take off is allowed   For Max Height     Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time     Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 2:00 each leg Super Front Rack –...Read More

  New road and distance markers being laid!   Skill: Max Height Jumping Push-up Place plates on each side of your hands, explode out of the bottom and onto the plate stack     Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Friday, 01 June...Read More

  Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Tuesday, 13 November 2012     Strength: Front Squat 1-1-1-1-1   For Max Load     Mobility: Super Front Squat – 2:00/side Hip Capsule – 2:00/side Overhead T-spine smash – 2:00     Post time, max load,...Read More

  Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: Pick One: MPCF Board WOD’s “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time Compare to Tuesday, 21 August 2012   …Or   “Helen” Run 400m...Read More

  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 (65/45) 25 Pull-Ups   For Time Compare to Friday, 19 July 2013   Mobility: Overhead Tissue Smash – 2:00 per side Ball Tack and Floss – 2:00 per side Anterior Compartment Smash...Read More

  Skill: Handstand Hold 6 x 30 second Hold Overhead with External Rotation Bias for 30 seconds in between sets   For Quality     Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50...Read More

  Conditioning: MPCF Board WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   10 rounds for time Compare to Monday, 01 April 2013   Note: “Bulger” can be a long WOD. There will be a 45:00 cap. Come to class ready to get moving. 🙂     Mobility: Olympic...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

Royal Huddleston Burpee Challenge Final Day! Congrats to Robert “ring leader” Hauger, Danny Scroggins, Rhonda Gonsalves, Lisette Coston, John Schumer, David Sowards, David Monquist for successfully completing the challenge.   Conditioning: MPCF Board WOD 150 Burpees   For Time Compare to Tuesday, 10 January 2012     Strength: Split Jerk  3-3-3-3-3   For Max Load...Read More

   Noon class is canceled today. Sorry for any inconvenience.    Skill: 6 rounds of: 20 seconds max rep Double Unders rest 10 seconds 20 second Handstand Hold rest 10 seconds     Conditioning: Pick any Girl, Hero, or Board WOD     Mobility: Quad Smash – 2:00 per leg Overhead T-spine Smash – 2:00...Read More