“7-11”   Complete as many rounds as possible in 11 minutes of: 7 Deadlifts 7 Front Squats 7 Shoulder-to-Overhead   Weights: Rx: (115/83) Scaled and Master 40-49: (95/63) Masters 50+: (75/53)     Post total number of rounds and extra reps to comments WOD courtesy of Battle Over the Redlands 2013Read More

Due to possible weather, meet and performing at the Health Zone.   MPCF presents: “4th annual Burpee Mile”   Option 1: 3-5 person Team Complete 1 mile of Burpee Broad Jumps, with one team member working at a time   Option 2: Partner Complete 1/2 mile of Burpee Broad Jumps, with one partner working at...Read More

  “Open Your Eyes”   100 Speed Skips 10 Clean and Jerks (155/103) 200m Run 20 Chest-2-Bar 30 Slammers (12/8) 40 Double Unders 30 Calories rowed 20 Kettlebell Swings (70/53) 200m Run Backwards 10 Muscle-ups 100 Singles   For Time     Post time to commentsRead More

  Strength WOD: Clean (20 minute time cap) 1-rep max   Compare to Monday, 26 August 2013     Conditioning WOD: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until clock says 10:00* 9 Thrusters + 9 Pull-Ups...Read More

  Running with “Elbows Overhead” 21-15-9 rep rounds of: Knees-2-Elbows Overhead Squats (95/63) Run 400m at end of each round   For Time     Post time to comments Compare to Monday, 18 March 2013Read More

Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday @ 1200, kids, and 1730; Saturday @ 0900 and Open Gym Take this opportunity to try the Competitors class on Thursday night.     “Double Shot”   15 Handstand Push-ups 30 Wall-Ball Shots (20/14) @ (10/9′) 45 Double Unders   3 rounds...Read More

  “I got it!”   10 Pistols 20 Shoulder to Overhead (75/53) 30 Slammers (12/8) 400m Run 50 Speed Skips   5 rounds for time     Post time to commentsRead More

  “Pick a Board WOD”   Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Post WOD chosen and result to commentsRead More

  Strength WOD: Deadlift (20 minute cap) Warm-up 10, 7, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3 reps @ 85% 1RM   Conditioning WOD: “Toe Jam” 10 Thrusters (75/53) 10 Toes-2-Bar   10 rounds for time     Post weights used and time to commentsRead More

Happy Birthday to all September babies: Christine Steichen, Susan Alonzi, Bob Morgan   “Sapphire”   With a partner, perform equal work at the following, 2-4-6-8-10-8-6-4-2 rep rounds of: Wall Climbs Kettlebell Snatches (53/35) Wall-ball Shots (20/14) @ (10/9′)   For Time     Post time to commentsRead More