The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.   Strength WOD: Jerk 5-4-3-2-1-1-1-1 (20 minute time cap)     …Rest 5 minutes     Conditioning WOD: Complete as many rounds and reps as possible in 20 minutes of: 5 Toes-2-Bar 10 Kettlebell Sumo Deadlift High-pull (53/35) 15 Burpees     Post max load, rounds and reps to commentsRead more

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.     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 is the responsibility of the athlete. Attendees will be...Read more

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Option 1: MPCF Board WOD “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   rest 3:00 between rds   5 rounds for time Compare to Friday, 21 June 2013     Option 2: Strength WOD: Perform the following for quality (20 minute cap): Thruster Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM 5 @ 70% 1RM 5 or more @ 80% 1RM   …rest and then perform:   3 rounds of “Barbara” (20 minute time cap)     Post option choice, max load, and time to commentsRead more

A little old school MPCF, 2011!   The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.  “In and Out”   Perform max reps at each for 1-minute, rest 30 seconds between each one: Double Unders Tire “In and Outs” (20/16″) Knees-2-Elbows Sots Press (45/33)   3 rounds for score     Post score to comments Compare to Saturday, 26 November 2011   Notes: “Tire ‘In and Outs'” are when a tire is laid down, you jump “In” and then jump “Out”. For score, add each exercise, all three rounds, together.Read more

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Inspirational thought: You are confined only by the walls you build yourself.     Strength WOD: Perform the following for quality (25 minute cap): Snatch Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM 5 @ 70% 1RM 5 or more @ 80% 1RM     Conditioning WOD: “Yes” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Pull-ups Overhead Squats (95/65)   For Time   Post time to comments Compare to Saturday, 14 September 2013     Weekly Mobility Focus: Olympic Wall Squat Banded Overhead Distraction  Read more