No 1730 class this Friday. Sorry for any inconvenience. No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games! Come on out and support all the athletes!   Conditioning: Festivus Games Fall 2022 WOD 4 “Quad Killa” With a partner, perform max calories on the Assault bike in 4:00   …rest 5:00, then… Every minute on the minute, for 12 minutes, complete the following: Odd: 3 Deadlifts ⇒ 2 Hang power cleans ⇒ 1 Shoulder to overhead (155/103) Even: 8 Bar-over burpees   For completion and quality     Post results and experiences to commentsRead more

No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games! Come on out and support all the athletes!   Endurance: As many rounds and reps as possible in 15 minutes of the following: 500m Ski/row* 50 Double-unders 10 D-ball cleans(100/70) 25/20 Calories biked 50 Double-unders 10 D-ball cleans (100/70)   For score *Athlete should switch the ski/row each round   Skill: 8 Pistols (right leg only) 8 Pistols (leg leg only) 2:00 Rest   3 Sets for quality *Pistol progressions will be shown at gym. Goal is to perform all pistols on one side without setting non-working foot on ground, then switching.     Post results and experiences to commentsRead more

No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games! Come on out and support all the athletes!   Conditioning: Festivus Games 2022 WOD 1 “Slow Down, I Need to Catch My Breath!” Partner WOD, partners alternate exercises   As many rounds and reps as possible in 12 minutes of the following: 20 Box Overs (24/20″) 20 Plate ground to overhead (45/25)* 20 Sit-ups   For score *novice/masters standards will be posted at gym   …Rest 10:00 then…   Festivus Games 2022 WOD 3 “This is What We Call Fun!” Partner WOD, partners may split reps however they see fit   15 Synchro toes-above-hips 30 Wall ball shots (20/14) to (10/9′)* 15 Plate hop burpees (45/25)   4 Rounds for time (10:00 cap)     Post results and experiences to commentsRead more

Conditioning: Buy-in: 500m Row For time   …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time   …rest 4-minutes, then… Sell-out: 1000m Bike For time     Strength: Deadlift 10-rep max   For load     Post results and experience to commentsRead more

Join us today, Oct 14th at any class for a FREE drop in! No experience needed!   Conditioning: MPCF Board WOD “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Monday, 19 July 2021     Post results and experiences to commentsRead more