Attention all MPCF members: Next Friday, 23 August 2013, we will be having a “Bring a Friend” WOD. More info to come. Start asking your friends!     “Let’er Rip”   3 rounds of: 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans   …then   6 rounds of: Sprint 200m Rest 2 minutes   …then   3 rounds of: 20 Box Overs (24/20″) 20 GHD Sit-ups     For Time     Post time to comments Compare to Saturday, 11 May 2013Read more

Another great night at GNO with the ladies of MPCF and friends!   Partner WOD   “Freaky Friday”   Complete as many rounds as possible in 12 minutes of: 12 One-arm Kettlebell Snatches (53/35) 12 Knees-2-Elbows 2 x 200m Sprint   …rest 2 minutes   Complete as many rounds as possible in 10 minutes of: 10 One-arm Kettlebell Snatches (53/35) 10 V-ups 2 x 50 Double Unders   …rest 2 minutes   Complete as many rounds as possible in 8 minutes of: 8 One-arm Kettlebell Snatches (53/35) 8 Toes-2-Bar 2 x 100m row     For Score     Post rounds and reps for each AMRAP, and the total rounds and reps to comments   Instructions: All AMRAP’s are EQUAL WORK. All exercises are done relay style – one does their half and then tags the other. E.G. One partner does 6 One-arm Kettlebell Snatches, tags the other, who then does 6 One-arm Kettlebell...Read more

Attention MPCF ladies! The Functional Fitness Girls Night Out at T-Town is Thursday at 6:30pm (not 5:30). A group will be leaving from MPCF at 1800. Contact Becky for more details.   REST DAY           CFE WOD: Choose a sport:   Run: 8 x 200m, rest 2 minutes Row: 8 x 250m, rest 2 minutes Bike: 8 x 600m, rest 2 minutes Swim: 8 x 50m, rest 2 minutes   Post total sprint time to commentsRead more

Attention MPCF ladies! The Functional Fitness Girls Night Out at T-Town is Thursday at 6:30pm (not 5:30). A group will be leaving from MPCF at 1800. Contact Becky for more details.   “Wicked Wednesday”   10 Power Cleans (155/103) 20 Burpee Box Overs (20/16″)* 30 High-Lows* 400m Run   4 rounds for time     Post time to comments   *Instructions: Rx Burpee Box Overs require feet not to touch the box. Box must be cleared in order to count as Rx. High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 15 lowering in one direction, and 15 lowering in the other.Read more

  Strength Work: 1-1-1-1 Shoulder Press 3-3-3-3 Push Press     Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2 KB Swings. Minute three, perform 3 KB Swings. Continue this method until you are unable to complete the specified number of KB Swings.     Post max weight, and the minute and extra reps completedRead more