MPCF teams at the Red Dirt Classic! Congrats on a job well done!   Strength WOD: Snatch 5-4-3-2-1-1-1-1 (25 minute time cap)   …Rest 5 minutes   Speed WOD: Complete as many rounds as possible in 10 minutes of: 10 Med Ball Cleans (20/14) 15 Sit-ups 20 Double Unders     Post max weight, completed rounds and extra reps to commentsRead more

Due to a growing membership, MPCF will be celebrating all birthday’s each month on the first Monday, in one WOD. August Birthday’s: Ethan Dennis, Jim Lea, Jay LaValley, Jaime Gardner, Justin Gassaway, Robert Hauger, Tanner Blasingame, Grant Wilkins   Partner WOD   “Peridot”   1000m Row 20 Clean and Jerk (135/93) 800m Run 40 Wall-Ball Throws @ 7m (20/14) 600m Row 60 Pull-ups 400m Run 80 Burpees 200m Row 100 Double Unders   For Time     Post time to comments   Instructions: All exercises are team totals. Split each one up however you choose, as long as each partner does equal amount.Read more

 Reminder: No classes due to OKC competition Run or Row 7K   For Time     Post time to commentsRead more

  With a continuous running clock, perform the following each minute, on the minute. Add 2 double unders and 1 burpee every minute until unable to complete within the minute.* 2 Double Unders 1 Burpees *E.G.-minute 1 is 2 DU and 1 burpee, minute 2 is 4 DU and 2 burpee, minute 3 is 6 DU and 3 burpees   Upon reaching the uncompleteable minute, rest 1 additional minute, and then perform: 4 Handstand Push-ups 10 GHD Sit-ups 4 rounds for time     Post last successful minute completed and time to comments Compare to”Ethan D” without the pre-run Saturday, 04 August 2012Read more

August 3rd, there will be no Saturday class. We have 2 teams representing MPCF at the CF Red Dirt Classic in OKC. We’d love to have a lot of support from the gym cheering everyone on. Competition details will be posted tomorrow on the website!   REST DAY   CFE WOD:   Run 8 x 200m;  rest 45 seconds or Row 8 x 250m; rest 45 seconds or Bike 8 x 600m; rest 45 seconds   Post sprint time to commentsRead more