Jana: “Danny, Coach said to get off that knee! Do it! Or I will roll this bar on you.”   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, 15 February 2013Read more

  REST DAY         CFE WOD:   Run 200m or Row 250m Rest** Run 400m or Row 500m Rest** Run 600m or Row 750m Rest** 3  Rounds For Time   **Rest for the exact amount of time it took to complete the previous interval. For example, if you run 200m in 1 minute, you will then rest 1 minute before running 400m.**     Post total time and interval time to commentsRead more

 HEAD’S UP: This Thursday (only), June 13th, OPEN GYM IS CANCELLED. Sorry for the inconvenience.    “Gettin’ Busy” 10 Muscle Ups 20 Kettlebell Swings (55/35) 30 Knees-to-Elbows 40 Push-ups 50 Overhead Weighted Walking Lunges (35/25) 400m Run 30 Box Jumps (24/20″) 20 Chest-to-Bar Pull-ups 10 Overhead Squats (120/90)   For Time   Post time to comments   Compare to May 2, 2011Read more

HEAD’S UP: This Thursday (only), June 13th, OPEN GYM IS CANCELLED. Sorry for the inconvenience.  “What’s in a name?”   5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups*   10 rounds for time   Post time to comments   *Unanchored sit-up standard: flat hands hit the floor between your legs  Read more

    “…the mice will play”   Part 1 8 minute time cap Power Clean/Front Squat Ladder (165/113)  Masters (115/73)   1 Power Clean + 1 Front Squat 1 Power Clean + 2 Front Squat 1 Power Clean + 3 Front Squat 1 Power Clean + 4 Front Squat etc.   Score = total number of Front Squats     Rest 7 minutes     Part 2 12 minute time cap “Jump Everybody Jump”   200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time   Post score and time to comments Compare Part 2 to February 5, 2013Read more