No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.   Strength: Front Squats 5 x 5 @ 75%, 80, 82.5, 85, 87.5% …then 2 x 3 Pause Squats @ 82.5%   For Quality   Conditioning: Exactly 3:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   2 rounds for time Compare to Tuesday, 27 October 2015   Flexibility: 20 Side Leg Swings each leg Hip Capsule – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00     Post loads, time, and experiences to commentsRead more

Had a great time with friends at “Bring a Friend WOD”!    Strength and Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score WOD courtesy of Fittest in the OK IV Compare to Friday, 22 January 2016   …Rest 8 minutes, then…   Complete as many reps as possible in 10:00 of: 20 Single Unders 10 Handstand Push-ups 20 Wall-Ball Shots (20/14) @ 9′ 10 GHD Sit-ups 20 Double Unders 10 Paralette Pass-throughs   For score Compare to Friday, 22 January 2016   Flexibility: Couch Stretch – 1:30/side Overhead Distraction – 1:30/side Olympic Wall Squat – 2:00     Post scores and experiences to commentsRead more

Friday is “Bring a Friend”. Bring that friend you have been trying to get started.   Conditioning: Partner WOD “Friends and Family” (revised) As partner groups, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles   …Rest 5 minutes   As partner groups, perform as many rounds and reps as possible in 12 minutes of: 20 Calories Rowed 20 Plate-facing Burpees 20 Wall-Ball Shots (20/14) @ (10/9′)   For Score Similar to Saturday, 15 August 2015 All exercises are equal work. One partner working at a time. Each round in first part is worth 84 points. 200m sprint is worth 4 points per run, 1 for each 50m completed. Each round in second part is worth 60 points.   Mobility/Flexibility: Knees to Traps – 1:30 Elevated Cat – 1:30 2...Read more

Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF free of charge. If they sign up for the On-ramp, you will receive 50% off your next month!   Rest Day     Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in Functional Fitness. There will be brief warm-up instruction, but basic knowledge...Read more

Friday is “Bring a Friend” in all the classes. Bring that friend you have been trying to get started at MPCF.    Conditioning: In support of my good buddy, Happy 41st Birthday Doug! “DECKER” D* – 1 Round of ‘Diane’ 21 Deadlifts (225/155#) 21 HSPU E – 1 Round of ‘Eva’ 800m Run/30 KB Swings (70/55#)/30 Pullups C – 3 Rounds of ‘Cindy’ 5 Pullups/10 Pushups/15 Air Squats K – 1 Round of ‘Kelly’ 400m Run/30 Box Jumps (24/20″)/30 Wallballs (20/14#) E – 1 Round of ‘Elizabeth’ 21 Cleans (135/95#)/21 Ring Dips R – 1 Round of ‘R.J.’ 800m run/5 Rope Climbs/50 Pushups *Between each Letter perform 41 DU   For Time (41:00 cap) WOD courtesy of Vertical Limit Fitness   Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00 Hip Capsule – 1:30/side Barbell Shoulder Smash – 1:30/side     Post time and experiences to commentsRead more