MP Ladies rocking the house at “Girls Night Out”, Functional Fitness style!!   MPCF Board WOD:   “300”   25 Pull-Ups 50 Deadlifts (135/95) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (55/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time     Post time to comments Compare to Friday, 14 June 2013Read more

  REST DAY             CFE WOD: Choose a sport: Run, Row, Bike, or Swim   6 rounds of, rest 2 minute between rounds: 20 seconds on, 40 seconds off; 30 seconds on, 30 seconds off; 40 seconds on, 20 seconds off     Post total distance covered to commentsRead more

  25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Similar to June 30, 2010Read more

    Every minute on the minute (EMOM), for 7 minutes, perform: 10 Overhead Squats @ 50% 1-rep max*   …rest for 7 minutes, and then do…   21-15-9 rep rounds for time of: Kettlebell Swings (53/35) Handstand Push-ups Burpees     Post weight and result of OHS EMOM, and time to comments   *If you do not have a 1-rep max, and have no idea what it would be, use (65/45) as a guide. Also, you can get the weight overhead any way you wish. Squat snatch, as long as you reach full depth will count for the first rep, and first rep only. To be clear, if you drop the weight before reaching the 10, you must get it overhead in the fully extended position before continuing.Read more

 Joey: MPCF wishes you the very best in Atlanta! You will be missed!   “The Devil Went Down to Georgia”   As many rounds as possible in 15 minutes of:   5 Dead-hang Toes-to-Bar* 10m Burpee Broad Jumps 15 Wall-Ball Shots (20/14) @ (10/9′)   *no swinging, legs straight, slow & controlled   Rest 5 minutes then…   Hang Power Cleans 3-3-3-3-3 20 minute time cap   Post rounds and extra reps to comments Post max weight to commentsRead more