Join us Wednesday, 25 August for a FREE class! Endurance: 15:00 Row @ 90% of 6-min row pace …Rest 5:00 then… 15:00 Bike @ 90% of 6-min bike pace   For pacing quality Compare to Tuesday, 27 April 2021 See “6 min row test” here Friday, 23 July 2021 See “6 min bike test” here Tuesday,...Read More

  Strength & Endurance: Run 200m 1 Complex* (135/93) Row 500m 1 Complex* (145/93) Bike 1800m 1 Complex* (165/113) Ski 1000m 1 Complex* (185/123) Run 600m 1 Complex* (205/133) Row 500m 1 Complex* (215/143) Bike 600m 1 Complex* (225/148)   For time *1 Complex is: Clean ⇒ Hang Clean ⇒ Jerk Each athlete only uses...Read More

Classes canceled this week ONLY: Iron Club, Friday’s 0630 & 0845. Sorry for any inconvenience. Back to normal next week. Option 1: Endurance: Run 1 mile Rest 3:00 Row 1500m Rest 3:00 Bike 2400m Rest 3:00 Ski erg 500m   For time   …or if you missed Friday’s WOD… Option 2: “6-Minute Row Test” Max...Read More

Endurance Skill: “6-Minute Row Test” Max meters rowed in 6 minutes   For total meters Compare to Tuesday, 16 February 2021   …rest 10:00, then… 5 rounds of: 20 Wall-ball shots (25/16) @ (10/9′) Rest 2:00   For time     Post results and experiences to commentsRead More

  Conditioning: MPCF Board WOD “1-mile run”   For time   Strength: Hang Power Clean 5 @ 25% 1RM 5 @ 35% 4 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality under load  ...Read More

  Endurance: Stage 1: 10/8 Calories Row 0:30 Hollow hold 10/8 Calories Bike 0:30 Hollow hold 10/8 Calories Ski 0:30 Hollow hold 800m Run   Stage 2: 20/16 Calories Row 0:30 Low plank 20/16 Calories Bike 0:30 Low plank 20/16 Calories Ski 0:30 Low plank 600m Run   Stage 3: 30/24 Calories Row 0:30 Hollow...Read More

A fun 4th of July WOD with the MP family!  Strong work Apes! Endurance: “Pick Your Poison” 500m Row Rest 1:30   10 Rounds for time   …Or…   1000m Row Rest 2:00   5 Rounds for time   …Or…   2000m Row Rest 3:00 2000m Row Rest 3:00 1000m Row   For time  ...Read More

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 5, 2021 at 0930!! Family and friends are welcome to join or cheer you on! There will only be one class time on Monday, July 5th.    Endurance: Every minute on the minute for 6-minutes* perform: 0:30 hard row for calories*...Read More

  Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Tuesday, 04 August 2020     Post results and experiences to commentsRead More

Endurance: Bike 50/40 calories @ 90% 6-min pace 25 Burpees-over-bar Row 50/40 calories @ 90% 6-min pace Rest 2:00 Bike 40/32 calories @ 94% 6-min pace 30 Sit-ups Row 40/32 calories @ 94% 6-min pace Rest 2:00 Bike 30/24 calories @ 98% 6-min pace 25 Wall-ball shots (20/14) @ (10/9′) Row 30/24 calories @ 98%...Read More