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

  Skill/Conditioning: Partner WOD Row 1000m* For Time   …rest 4 minutes, during rest, perform 10 partner switches off and on the rower. Focusing on smooth transition with loosening the straps, reaction of the seat, etc..   Row 1000m* For Time   *Equal work required   Strength: Front Squat 5 reps @ 50% 1RM 4 reps @ 60% 3 reps @ 70% 3 reps @ 80% 3 reps @ 90%   For Quality   Conditioning: Every minute on the minute perform the following until failure*: 4 Double Unders 2 Kettlebell Swings (53/35) 1 Handstand Push-up   For Score *Every minute, add 4 DU’s, 2 KB’s, and 1 HSPU Score is total reps completed   Flexibility: Quad Smash – 1:30/leg Banded Bully – 1:30/arm Spine Smash – 2:00 Banded Olympic Wall Squat – 2:00     Post row times, load, score, and experiences to commentsRead more

  Conditioning: Run 200m 7 Strict Pull-ups 7 Shoulder Press (115/73) 7 Bar-Facing Burpees 7 Strict Knees-2-Elbows   7 rounds for time   Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00     Post time and experiences to commentsRead more

Conditioning: Partner WOD Perform as many reps as possible in 45 seconds* at each station of: Burpees Synchronized Wall-ball shots (20/16) @ (12/10′) GHD Sit-up Wall-Ball tosses (8#) Synchronized Pull-ups Box Overs (20″) Synchronized One-arm Kettlebell Snatch Lunges (45/30) Calories Rowed …rest 1 minute   3 rounds for score *45 seconds of work, 15 seconds to transition. Rest 1 minute between rounds. Only one partner at a time working at the Burpee, GHD, Box Over and Row. GHD Sit-up Wall-Ball tosses is performed with two GHD’s placed end to end. On partner take WB, lowers to touch ground with the ball. Sits up and tosses to partner, who then repeats movement. “Synchronized” requires athletes be at the top and bottom of each rep simultaneously.   Strength: Clean & Jerk 1-rep max Team Total 15:00 cap   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side...Read more