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. There will be a...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: Bike/row...Read More
Conditioning: On a 12 minute clock, 100/80 Cal Row Max freestanding handstand* Total score is row time minus handstand hold time *If performing freestanding handstand, subtract 100% from row time *If performing nose and chest to wall handstand progression, subtract 60% of time *If performing back to wall handstand progression, subtract 50% of time...Read More
Conditioning: Every minute on the minute, for 20 minutes, perform the following: Odd minutes: 15/12 Calories biked Even minutes: 10 GHD Sit-ups For quality of work Post results and experience to commentsRead More
Endurance: Every 10 minutes, for 30 minutes: 30/24 Cal row 30 Alternating dumbbell snatches (50/35) 30/24 Cal bike For total work time Post results and experiences to commentsRead More
Endurance: Row 15/12 calories 25′ Handstand walk Row 15/12 calories 1:30 Rest 7 Rounds for total time Post results and experiences to commentsRead 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
Endurance: 20-15-10 calorie rounds of: Calories ski erg Calories assault bike Calories row …then… Run 1 mile …now… 10-15-20 calorie rounds of: Calories ski erg Calories assault bike Calories row For time (40:00 cap) Accessory: 10 Wall assisted single leg RDLs (5 ea leg) 4 Sets for quality Post results and...Read More
