Conditioning: 10 rounds of: 10 Back Squats (135/93)* 100m Sprint Rest 30 seconds   For Time *must clean bar from ground and place in the back rack position Compare to Wednesday, 03 October 2018   Flexibility: Olympic Wall Squat Middle Split Side Straddle Twisted Cross     Post results and experiences to commentsRead More

Flashback 2012!   Strength & Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerks* (135/93) For time   *Clean to OH any how is authorized. Must pass through the front rack position. Compare to Tuesday, 18 April 2017   Skill: Pick a few skills from Athletic Skill Sheets and work on them   Flexibility: Right leg...Read More

  Conditioning: MPCF Board WOD “Randy” 75 Power Snatches (75/53) For time Compare to Tuesday, 14 February 2012   Strength: Back Squats 5-5-5-5-5 For max load   Mobility: Russian Baby Maker Reclined spinal twist Spine smash     Post results and experiences to commentsRead More

Online Judges Course: Click HERE   Endurance: 1:00 Max calories biked 30 second Hollow hold 1:00 Rest   5 rounds for total calories   Metcon: Complete as many rounds and reps in 15 minutes of: 10 Sit-up slammers (12/8) @ 2m 8 Chest-2-bar pull-ups 6 Power snatches (115/73) 10/8 Calories Rowed   For score   Flexibility: Quad...Read More

Online Judges Course: Click HERE 0845 class is cancelled for Monday and Wednesday. Sorry for any inconvenience.   Conditioning: Option 1: 2019 Functional Fitness Games Open WOD 19.2 Beginning with an 8:00 clock, complete as many reps as possible of: 25 Toes-2-Bar 50 Double Unders 15 Squat Cleans (135/85) 25 Toes-2-Bar 50 Double Unders 13 Squat Cleans...Read More

Online Judges Course: Click HERE   Conditioning: 2019 Functional Fitness Games Open WOD 19.2 Beginning on a 8-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb 25 toes-to-bar 50 double-unders 13 squat cleans, 185 / 115 lb If completed before 8 minutes, add 4 minutes to...Read More

2019 Functional Fitness Games registration live! Click HERE Affiliate name: MP Fitness Online Judges Course: Click HERE   Gymnastic Skill: Trying to have no rest or breaks within a round… 10 second Hollow Hold 10 second Hollow Rock 10 V-ups Rest 1:00   4 rounds for quality   Conditioning: “DT” 12 Deadlifts 9 Hang Power Cleans 6...Read More

2019 Functional Fitness Games registration live! Click HERE Affiliate name: MP Fitness Online Judges Course: Click HERE   Conditioning: Partner WOD Complete as many rounds and reps as possible in 9 minutes of: 40 Double Unders 20 Alternating Dumbbell Snatches (50/35) 10 Weighted Dumbbell Box Step-overs (50/35) @ (24/20″)   For score Partners do equal work on...Read More

  Strength: Deadlift Every 75 seconds perform 2 connected reps Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.   For max load   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Run 400m 15 Clusters* (75/53) 10 Burpees-over-Bar   5 rounds for time *Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the...Read More