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Friday, 20 January 2023

19 January 2023 by 15 Comments

Join us TODAY for a FREE drop in at any class!

No experience needed.

Friday evening at 6:45pm: lower back health seminar from Vitality Therapy

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters (95/63)

Pull-ups

 

For Time

Compare to Wednesday, 28 July 2021

 

Skill:

0:20 Hollow Hold into 10 Hollow Rocks

0:30 Rest

0:20 Arch Hold into 10 Arch Rocks

1:00 Rest

 

5 Sets for quality

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 6-10 min, Board WOD, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill

Friday, 13 January 2023

12 January 2023 by 12 Comments

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD

As many rounds and reps as possible in 5-minutes of…

12 Synchronized deadlifts (95/63)

9 Synchronized hang power cleans

6 Synchronized shoulder-to-overhead

 

For score

 

…Rest 5:00 then…

 

2 Rounds of 3-minute EMOM…

Minute 1: 0:50 Max pull-ups

Minute 2: 0:50 Synchronized alternating forward lunges (95/63)

Minute 3: 0:50 Synchronized bar-over-burpees

 

For score

 

…Rest 5:00 then…

 

24-18-12 rep rounds* of:

Wall balls (20/14)@(10/9′)

Hang power snatch (95/63)

 

For time

(7:00 cap)

*Equal work

 

 

Post results and experience to comments

Filed Under: 0-5 min, 20+ min, 6-10 min, AMRAP, Bodyweight, Couplet/Triplet, EMOM, Gymnastics WOD, Lifting, Partner WOD, Strength/Speed

Friday, 02 December 2022

1 December 2022 by 5 Comments

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Conditioning:

Every 5 minutes on the minute, complete the following:

12/10 Calories bike

8 Bar-over-burpees

4 Power cleans (205/143)

 

7 Rounds for total combined work time

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 20+ min, Couplet/Triplet, EMOM, Strength/Speed

Friday, 07 October 2022

6 October 2022 by Leave a Comment

Join us tomorrow, Oct 8th, at 0900 for a FREE TRIAL class!

No fitness experience required!

 

Conditioning:

Festivus Games 2022 WOD 2

“Everyone Loves to Clean. Barbells That Is.”

Max Tonnage Cleans

Team chooses weight.
Athletes alternate 1-minute rounds.

 

For max tonnage

The workout starts with 2 minutes to warm up to declared weight, then the athletes will rotate 1 minute work, 1 minute rest for 3 Rounds (Total of 6 minutes). Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights.

Workout will begin with an unloaded empty barbell. Athletes have two minutes to load the barbell and warm-up. Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights. Clips must be used.

Each weight must be a minimum of 45#/35#. Training bars, if available, may only be used for weights equal to or lesser than 60#/50#.

Variations:
  MI / MN / MM – Will have a total of 240#, including the bar, available in the lane
  FI / FN / FM – Will have a total of 140#, including the bar, available in the lane

Score is number of reps completed x weight. Example: If the weight chosen was 95# and 115 total reps were completed, the score would be 95# x 115 = 10,925#.

 

Strength:

Overhead squat

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

 

Post results and experiences to comments

 

Filed Under: 0-5 min, 6-10 min, AMRAP, Competition WOD, Lifting, Partner WOD, Strength/Speed

Wednesday, 31 August 2022

30 August 2022 by 4 Comments

Join us this Friday, September 2nd for a FREE class!

No fitness experience needed!

Join us this Labor Day, September 5th at 0900! Everyone welcome!

This will be the ONLY class time this day. 

 

Conditioning:

2022 Legends Masters Competition Online Qualifier WOD 22.2

21 Toes-to-bar

15 Front squats (135/93)(95/63)

 

3 Rounds for time

(8:00 cap)

 

…Rest 10:00 then…

 

Skill:

Rope Climbs

Partner WOD, alternating climbs

Every 1:30, for 8 sets, complete the following…

4 Rope climbs* (12′)

 

 

For quality and technique work

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 6-10 min, Competition WOD, Couplet/Triplet, Gymnastics WOD, Lifting, Skill, Strength/Speed

Saturday, 20 August 2022

19 August 2022 by 1 Comment

Legends online qualifier REGISTER HERE!

 

Strength:

2022 Legends Masters Competition Online Qualifier WOD 22.6

Snatch Ladder

1 Snatch EMOM until failure*

Rx starts at (155/103)

Scaled starts at (75/53)

*Male athletes add 10# every minute, female athletes add 5# every minute. Athletes may have assistance in changing weight

**Specific age group starting loads will be posted at gym

 

For load

 

 

Conditioning:

“Death by Clean’n Burpees”

Every minute on the minute perform 1 power clean* and 1 burpee-over-bar. After every two minutes, add 1 rep of each exercise, until failure to complete all reps within minute.

*Rx: (185/123)

55+ Rx: (155/103)

 

For score

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 1-RM, 11-20 min, 6-10 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, EMOM, Lifting, Strength/Speed

Friday, 19 August 2022

18 August 2022 by 6 Comments

Join us for a FREE WOD today, Friday, 19 August!!

Legends online qualifier REGISTER HERE!

 

Conditioning 1:

2022 Legends Masters Competition Qualifier WOD 22.1

27-21-15-9

Calories rowed

Lateral burpees over the rower

For time

(10:00 cap)

 

…Rest 12:00, then…

 

Conditioning 2:

150m Run

15 Abmat butterfly sit-ups

20 One-arm dumbbell thrusters* (50/35)

 

3 rounds for time

(10:00 cap)

*Perform thrusters by doing 5 reps with the right, 5 reps with the left, and repeat

 

 

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Filed Under: 0-5 min, 16-20 min, 6-10 min, Bodyweight, Bring a Friend WOD, Competition WOD, Couplet/Triplet, Monostructural

Monday, 01 August 2022

31 July 2022 by 7 Comments

Legends online qualifier REGISTER HERE!

 

Conditioning:

Buy-in:

MPCF Board WOD/Fitness Challenge WOD

500m Row

For time

 

…rest 4-minutes, then…

12 Burpees-over-bar

6 Thrusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 4-minutes, then…

Sell-out:

1000m Bike

 

For total time

Compare to Wednesday, 06 April 2022

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 16-20 min, Bodyweight, Competition WOD, Couplet/Triplet, Lifting, Monostructural, Strength/Speed

Friday, 29 July 2022

28 July 2022 by 4 Comments

Legends online qualifier REGISTER HERE!

 

Conditioning:

Fitness Challenge WOD

21-15-9 rep rounds of:

Calories biked

Alternating dumbbell snatches (50/35)

 

…Rest 7:00, then…

18-12-6 rep rounds of:

Calories rowed

Burpees-over-rower

 

For total time

Compare to Friday, 15 April 2022

 

Strength:

Shoulder Press

4-4-4-4* @ 75%

 

For quality in maintaining tight core position throughout movement

*With 2-second pause between reps in the front rack position

 

 

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Filed Under: 0-5 min, 16-20 min, 6-10 min, Bodyweight, Competition WOD, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Strength/Speed

Tuesday, 31 May 2022

30 May 2022 by 2 Comments

The following classes are canceled this week only. We sincerely apologize for any inconvenience.

Tuesday 0630; Wednesday 0630; Thursday 1200; Friday 0630, 0845

Conditioning:

Complete as many reps as possible in 4-minutes of:

10 High/lows

10 Alternating dumbbell snatches (50/35)

10 Calories rowed

 

…rest 3:00, then…

Complete as many reps as possible in 4-minutes of:

10 Wall-ball shots (20/14) @ (10/9′)

25-ft Handstand walking

10 Calories biked

 

…rest 3:00, then…

Complete as many reps as possible in 4-minutes of:

10 Burpees

10 Kettlebell swings (53/35)

10 Calories skied

 

For individual scores and total score

 

Strength:

Push Jerk ⇒ Split Jerk

Build to a successful heavy load through the two lift complex.

Connect the lifts. After push jerk is locked out, control the barbell down into a dip and immediately drive the barbell back up, receiving it in a split.

 

For max load

 

 

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Filed Under: 0-5 min, 16-20 min, AMRAP, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Monostructural, Skill, Strength/Speed

Friday, 27 May 2022

26 May 2022 by 7 Comments

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited! 

 

Conditioning WOD 1:

Fitness Challenge WOD

MPCF Board WOD

“Annie”

50-40-30-20-10 rep rounds of:

Double Unders

Sit-ups

 

For Time

(10:00 cap)

 

…rest 5:00, then…

Conditioning WOD 2:

8 Bar-facing burpees*

Rest 1:00

 

5 rounds for time

(10:00 cap)

*2022 Games standard

 

Strength:

Every 90 seconds*, complete 1 complex of the following:

Power snatch ⇒ Hang squat snatch ⇒ Overhead squat

*Start at 20% of 1-rep max snatch. Add 10% each 90 seconds until 70%, then add 5% every 90 seconds until failure

 

For quality and max load

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 6-10 min, Board WOD, Bodyweight, Couplet/Triplet, Lifting

Wednesday, 18 May 2022

17 May 2022 by 3 Comments

Get your MP spring/summer gear here!

Conditioning:

As many rounds and reps as possible in 7-minutes of the following:

5 Devils press (2x 50/35)

10 Wall-ball shots (20/14)@(10/9′)

15/12 Calories biked

 

For score

 

Strength:

Shoulder Press

1-rep max

 

For max load

 

Conditioning 2:

30 Single-unders

10 Toes-to-bar

 

3 Rounds for time

(6:00 cap)

 

Filed Under: 0-5 min, 1-RM, 6-10 min, AMRAP, Couplet/Triplet, Gymnastics WOD, Lifting

Monday, 16 May 2022

15 May 2022 by 7 Comments

Get your MP spring/summer gear here!

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Friday, 27 August 2021

 

Skill:

0:30 Max strict pull-ups

0:30 Rest

1:00 Max strict pull-ups

1:00 Rest

 

2 Rounds for quality and max reps

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 6-10 min, Board WOD, Couplet/Triplet, Lifting, Skill

Wednesday, 11 May 2022

10 May 2022 by 8 Comments

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

Get your MP spring/summer gear here!

 

Skill:

2022 Fitness Challenge

Max rig hang

(no grips or tape)

 

For time

 

Conditioning:

Complete as many rounds and reps as possible in 20-minutes of:

200m Row

2 Strict Handstand Push-ups

4 Burpees-over-bar

8 Stationary lunges (95/63)

16 Sit-ups

 

For Score

(Row is worth 2 points)

 

 

Post results and experiences to comments

Filed Under: 0-5 min, 16-20 min, AMRAP, Bodyweight, Lifting, Monostructural, Skill
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