Monday’s WOD will be at the Memorial High School track at 0900.   Conditioning: MPCF Hero Board WOD “Michael” Run 800m 50 Back Extensions 50 Sit-ups   3 rounds for time Compare to Monday, 04 October 2010     Post results and experiences to commentsRead more

Monday’s WOD will be at the LaFortune Stadium (Memorial High School) at 0900.   Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Goblet Squats (72/53) 20 Speed Skips 10 Army T-Push-ups 20/16 Calories Rowed   For Score   Strength: Pause Back Squats (3 sec. pause) 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80%   For quality   Mobility: Pick any 3 stretches from the MWOD posters   Royal Huddleston Burpee Challenge: Day 111     Post load, score, and experiences to commentsRead more

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups* 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10/8 Calories Biked   For Score *Alternate exercises   Strength: Thruster 1-rep max Compare to Monday, 09 July 2018   Flexibility/Mobility: Couch Stretch Supine Shoulder Stretch Olympic Wall Squat Sink Mobilization   Royal Huddleston Burpee Challenge: Day 109     Post results and experiences to commentsRead more

Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience.   Conditioning: 20/16 Calories rowed 20 Burpees   5 rounds for time   Skill: Handstand and Pistol progressions   Mobility: Hip capsule Reclined spinal twist Twisted cross   Royal Huddleston Burpee Challenge: Day 108     Post results and experiences to commentsRead more