MPCF Board WOD   “Psycho”   200m Row 30 Pistols (alternating) 400m Run 50 Slammers (12/8) 600m Row 70 meters Burpee Broad Jumps 800m Run   For Time     Post time to comments Compare to Wednesday, 08 August 2013Read more

  REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10-14 rounds of: 45 seconds on, 45 seconds off ALL OUT EFFORTS!!!     Post distance covered to commentsRead more

I think your hips are thru Ethan. 🙂   “Yin-Yang”   Complete as many rounds as possible in 12 minutes of: 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Knees-2-Elbows 10 Push-ups   …Rest 5 minutes   Complete as many rounds as possible in 12 minutes of: 10 Kettlebell Thrusters (53/35) 10 Deadlifts (225/153) 10 Lateral Bar Jumps     Post total number of rounds and extra reps for each AMRAP to commentsRead more

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