It is with great sadness I announce the passing of our adopted gym gorilla, Jo-Jo. He passed on July 31, 2022 at the age of 42, which is considered geriatric age in gorillas. He was known as the “Gentle Giant”. Jo-Jo had 5 offspring, so his legacy will live on! RIP Jo-Jo! Ape Strong! Join us this Friday, September 16th for a FREE class! No fitness experience needed! Friday night class is canceled this week only. Sorry for any inconvenience.   Conditioning: MPCF Board WOD “Jo-Jo” 15-12-9-7 rep rounds of: Box jumps/overs* (24/20″) Kettlebell swings (53/35) Wall-ball shots (20/14)@(10/9′) Calories rowed   For time Compare to Wednesday, 24 March 2021 *In rounds of 15 and 9, athlete performs box jumps.  In rounds of 12 and 7 athlete performs box overs.     Post results and experiences to commentsRead more

Join us this Friday, September 16th for a FREE class! No fitness experience needed! Friday night class is canceled this week only. Sorry for any inconvenience.   Conditioning: 800m Run 4 Rope climbs (12′) 21 Double dumbbell shoulder to overhead (50/35) 400m Run 3 Rope climbs (12′) 15 Double dumbbell shoulder to overhead (50/35) 200m Run 2 Rope climbs (12′) 9 Double dumbbell shoulder to overhead (50/35)   For time (18:00 cap)   Strength: Deadlift 6 @ 30% 5 @ 45% 4 @ 60% 3 @ 70% 4 @ 80% 4 @ 80% 4 @ 80% 4 @ 80%   For quality     Post results and experiences to commentsRead more

Join us this Friday, September 16th for a FREE class! No fitness experience needed! Friday night class is canceled this week only. Sorry for any inconvenience.   Endurance: 200m Row 200m Ski 200m Run 600m Bike Rest 2:00   5 rounds for time (30:00 cap)   Skill: Low plank holds (work/rest) 0:10/0:50 0:20/0:40 0:30/0:30 0:40:/0:20 0:50/0:10 1:00/0:00   For quality       Post results and experiences to commentsRead more

Join us TODAY, September 10th for a FREE class! Everyone welcome!   Conditioning: Partner WOD, partners alternate exercises As many rounds and reps as possible in 20 minutes of: 2 Bar muscle-ups 15/12 Calories bike 6 Devil presses (50/35) 200m Run 6 Tire flips (210/180)   For score   …rest 2:00,then… 3:00 Max calorie partner row   For score Compare to Friday, 24 September 2021     Post results and experiences to commentsRead more

We must NEVER forget! Join us tomorrow, September 10th for a FREE class! Everyone welcome!   MPCF Hero Board WOD “9/11 Tribute” 2001m Run* 11 Box Jumps (30/24″) 11 Thrusters (125/83) 11 Chest-to-Bar Pull-ups 11 Power Cleans (175/118) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toe-to-Bar 11 Deadlifts (170/113) 11 Push Jerks (110/73) 2001m Row*   For time Compare to Saturday, 11 September 2021 *It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift. The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred...Read more