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

  Strength WOD: Back Squat 5-4-3-2-1-1-1-1 (30 minute time cap)   …Rest   Speed WOD: With a continuous running clock, perform the following every minute on the minute. Add 1 rep of each every minute until unable to complete within the minute.   Deadlifts Hang Cleans Shoulder to Overhead   *weight to use is 50-60% of your 1RM Shoulder Press     Post max load on Back Squat, weight used and last successful minute and extra reps to commentsRead more

  Partner WOD   “Till death do us part”   600m Run 50 Sit-ups 40 Wall-Ball Shots (20/14) 30 Kettlebell Swings (55/35) 20 Handstand Push-ups 100 Calories Rowed (50 each) 20 Chest-2-Bar Pull-ups 30 Burpees 40 Box Jumps (24/20″) 50 Double Unders 600m Run   For Time     Post team time to comments Compare to Saturday, 28 September 2013Read more