Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF. Conditioning: In support of my good buddy, Happy 41st Birthday Doug! “DECKER” D* – 1 Round of ‘Diane’ 21 Deadlifts (225/155#) 21 HSPU E – 1 Round of ‘Eva’ 800m Run/30 KB Swings...Read More
Skill/Conditioning: Partner WOD Row 1000m* For Time …rest 4 minutes, during rest, perform 10 partner switches off and on the rower. Focusing on smooth transition with loosening the straps, reaction of the seat, etc.. Row 1000m* For Time *Equal work required Strength: Front Squat 5 reps @ 50% 1RM 4...Read More
Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips For Score Strength: Back Squat 1 minute to complete 15 reps Back Squat @ (75/43) 1 minute rest 1 minute to complete 12 reps Back...Read More
Car decals are in! Strength: Split Jerks 3-3-3-3-3* For max load & quality of getting under the bar *Connect the reps. Make the transition from lowering the bar, to going into your next rep simultaneous and smooth. Working on getting under the bar quickly. Receiving the bar locked out overhead. Conditioning: Complete...Read More
Congrats to our 3 MPCF teams that competed at the comp this weekend! All three did amazing! And represent MP with glorious pride! A special thank you to all our MP family and friends that came out to show support and cheer on the teams. Your presence was noticed and enjoyed. Skill: 500m Row...Read More
Friday night and Saturday classes are cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030. Strength and Conditioning: Sprint 400m …rest 4 minutes, then… 21-15-9 rep rounds for time of: Plate-facing Burpees Wall-Ball Shots (20/14) @ (10/9′) Hanging Power Cleans (135/93) …rest 4 minutes, then…...Read More
Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030. Conditioning: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 800m Rest 2 minutes Run 400m Rest 1 minute Run 200m For Time (18:00 cap) Strength: Complete as...Read More
Conditioning: Row 250m 5 Front Squats* (175/113) 5 Bar-Over-Burpees Row 500m 7 Front Squats 7 Bar-Over-Burpees Row 750m 7 Front Squats 7 Bar-Over-Burpees Row 500m 5 Front Squats 5 Bar-Over-Burpees Row 250m For Time *Must clean the bar to perform FSQ. Squat cleaning first rep is allowed. Flexibility: Eye of the Needle –...Read More
Dam Jam riding team The 0630 class is canceled Tuesday. Sorry for any inconvenience. All other classes are normal. Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you. Mobility: Hip Capsule Stretch – 1:30/side T-Spine Smash – 2:00 Quad Smash –...Read More
