Skill: 4 push-ups at 32×1 tempo (3 second down, 2 second hold at bottom, and a 1 second up) 5 Sets for quality   Conditioning: Partner WOD 7:00 Max calorie rowed …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 3 Pull-ups 6 Push-ups 9 Squats …Rest 2 minutes then… As...Read More

Plan to join us on Wednesday for a free WOD!   Skill: 0:15 Side high plank (L) 0:15 Side low plank (L) 0:15 Side low plank w/ reach dive (L) 0:15 Rest 0:15 Side high plank (R) 0:15 Side low plank (R) 0:15 Side low plank w/ reach dive (R) 0:15 Rest 0:15 V-ups (for...Read More

Plan to join us on Wednesday for a free WOD!   Conditioning: 4 rounds of: 21 Calories rowed 15 Toes-2-bar 9 Front squats (125/83)   For time   Strength: Front Squats 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%...Read More

Join us Wednesday, 17 November for a FREE class! Class times: 0530, 0630, 0845, 1200, 1730   MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53)   For score Compare to Monday, 20 May 2019   Or… “Mary” Complete...Read More

New profile pic?!   Conditioning: 200m Ski erg 40 Grasshoppers 35 Push-ups 30/24 Calories rowed 25 Sit-ups 20 Shoulder press (75/53) 600m Run 15 Pull-ups 10 Ring dips 1200m Bike   For time (20:00 cap)   Strength: Push Jerk 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 3 reps @ 75%...Read More

  Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest   4 sets for quality   Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar   For score *Partner A completes 25′, then...Read More

Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool thing about Functional Fitness, EVERYTHING is modifiable. 🙂   Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Chest-2-bar pull-ups 6 Burpees 8 Slammers (12/8) @ 2m 10 Alternating DB ground...Read More

Make plans to join MP this Saturday for a free WOD at 0900!   Skill: Transitioning on and off the rower 10 reps of: Get on, row 30m, get off, rest 30 seconds   For quality   Conditioning: 30 Double unders 20 Burpees-over-bar 10 Power Snatches (95/63)   2 rounds for time (9:00 cap)  ...Read More

Make plans to join MP this Saturday for a free WOD at 0900!   Skill: Pull-ups: Kip Swings 15-20 unbroken (advanced) 7-10 unbroken (beginner) 4 sets …then… 4 Strict pull-ups w/ 4 second negative Rest 1:00 3 rounds   Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift...Read More

Fun times with the MP family at the “HalloWOD”! Make plans to join MP this Saturday for a free WOD at 0900!   Conditioning: 50/40 Calories row 30-ft Right hand overhead DB walking lunges (50/35) 30-ft Left hand overhead DB walking lunges 15 Handstand push-ups   3 rounds for time   Strength: Clean 6 reps @...Read More