Had a great time with friends at “Bring a Friend WOD”!    Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans...Read More

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

  Conditioning: Run 200m 7 Strict Pull-ups 7 Shoulder Press (115/73) 7 Bar-Facing Burpees 7 Strict Knees-2-Elbows   7 rounds for time   Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00     Post time and experiences to commentsRead More

Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/16) @ (12/10′) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1 minute   3 rounds for score *45 seconds of work, 15 seconds...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

  Conditioning: Partner WOD* “Per Your Request” 20 Pistols 40 meters Handstand Walking 60 Plate-Facing Burpees (45# plate) 400 meter Sprint x 2 60 Kettlebell Swings (53/35) 40 Chest-2-Bar Pull-ups 20 Squat Cleans (155/103)   2 rounds for time Compare to Saturday, 25 April 2015 *Equal work. One working at a time.   Mobility: Barbell...Read More

  Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Pull-ups 10 Thrusters (95/65) 200m run 40 Single Unders   For Score   Strength: Deadlifts 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Mobility: Partner Shoulder smash...Read More

  Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters   For Time Compare to Monday, 05 October 2015   Strength: Squat Clean 2-rep max   For max load   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey...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