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Saturday, 25 February 2023

24 February 2023 by 3 Comments

Friends and family, please come cheer on the athletes TODAY at 0900!

2023 CrossFit Judges Course HERE

 

Conditioning:

2023 CrossFit Games Open WOD 23.2A

Complete as many rounds and reps as possible in 15 minutes of the following:

5 Burpee pull-ups*

10 Shuttle runs (25′) (1 rep=25′ out and 25′ back)

 

For score

*Add 5 burpee pull-ups each round

 

2023 CrossFit Games Open WOD 23.2B

Immediately following 23.2A, athletes will have 5 minutes to establish a

1-rep max thruster (from the floor)

 

For max load

 

 

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Filed Under: 1-RM, 11-20 min, AMRAP, Bodyweight, Competition WOD, Couplet/Triplet, CrossFit Games WOD, Gymnastics WOD, Lifting

Tuesday, 31 January 2023

30 January 2023 by 9 Comments

Join us this Friday, 3 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

15/12 Calories biked

5 Bar muscle ups

15/12 Calories rowed

1:00 Rest

 

4 Rounds for total time

(18:00 cap)

 

Strength:

10 Weighted push-ups*

2:00 Rest

 

4 Rounds for quality and max load

*Athlete performs push-ups with weight plate placed on back

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Skill

Monday, 30 January 2023

29 January 2023 by 7 Comments

Join us this Friday, 3 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Skill:

MPCF Board WOD

50 Pull-ups

 

For time

 

Conditioning:

3 sets of:

8-6-4 Devil Presses (2×50/35)*

Rest 2:00 between sets

 

For time

(20:00 cap)

*After each round of Devil Presses, perform 40 double unders

WOD flows as follows:

8 DP, 40 du, 6 DP, 40 du, 4 DP, 40 du, rest 2:00…now repeat this two more times

 

 

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Filed Under: 0-5 min, 11-20 min, AMRAP, Board WOD, Bodyweight, Couplet/Triplet, Monostructural, Skill

Friday, 27 January 2023

26 January 2023 by 12 Comments

Join us this Saturday, Jan 28th for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance

120/100 Calories biked*

 

For time

(20:00 cap)

*Every minute on the minute, perform 5 burpees over bar

 

Skill

Every minute on the minute, for 10 minutes, perform:

2 Rope climbs (13′)

 

For quality and footwork practice

 

 

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Filed Under: 11-20 min, Bodyweight, CFE, Couplet/Triplet, EMOM, Monostructural, Skill

Monday, 23 January 2023

22 January 2023 by 13 Comments

Join us this Saturday, Jan 28th for a FREE drop-in at 0900!

No fitness experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

Conditioning:

5 Rope climbs (13′)

 

Then 3 round of:

50 Double-unders

50 Single-unders

 

Then…

5 Rope climbs (13′)

 

For time

(15:00 cap)

 

Accessory Work:

10 Straddle seated double dumbbell press*

2:00 Rest

 

3 Rounds for quality

*Athlete may increase weight each round, or stay at same weight for 3 rounds

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD

Tuesday, 10 January 2023

9 January 2023 by 13 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:

5-4-3-2-1

Rope climbs (13′)

30-24-18-12-6

Overhead squats (95/63)

 

For time

(18:00 cap)

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting, Skill

Friday, 23 December 2022

22 December 2022 by 4 Comments

Join us TODAY for a FREE trial day!

No fitness experience needed. We can modify everything!

Gym closed Monday, December 26th. Merry Christmas!

 

Conditioning:

25/20 Calorie bike

30 Front Rack Box Step Ups (75/53) (24/20”)

25/20 Calorie row

30 Back Rack Box Step Ups

25/20 Calorie ski

30 Front Rack Box Step Ups

 

For Time

(18:00 cap)

 

Skill/Accessory Work:

Low plank holds

0:30 Hold

0:30 Rest

0:30 Hold

0:30 Rest

0:45 Hold

0:45 Rest

0:45 Hold

0:45 Rest

Max hold

 

For max hold time on last set

 

 

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Filed Under: 11-20 min, Hybrid, Lifting, Monostructural, Strength/Speed

Tuesday, 20 December 2022

19 December 2022 by 1 Comment

Join us this Friday, December 23rd for a FREE trial day!

No fitness experience needed. We can modify everything!

Gym closed Monday, December 26th. Merry Christmas!

 

Endurance:

“Tabata These Gifts”

For the following exercises, perform 0:20 of work, following by 0:10 rest for 8 rounds*…

Ski for max calories

Bike for max calories

Row for max calories

 

For total calories

*Rest 4 minutes after each machine

 

Strength:

2 Push jerk + 2 Split Jerk @ 50% of 1-RM Jerk

2 Push jerk + 2 Split Jerk @ 60%

2 Push jerk + 1 Split Jerk @ 65%

2 Push jerk + 1 Split Jerk @ 70%

2 Push jerk + 1 Split Jerk @ 75%

 

For quality

 

 

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Filed Under: 11-20 min, AMRAP, CFE, Couplet/Triplet, Lifting, Monostructural

Monday, 07 November 2022

6 November 2022 by 2 Comments

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

Partner WOD*

10 Synchronized toes-to-bar

50/40 calories skied

10 Synchronized toes-to-bar

10 D-ball cleans (100/70)

10 Synchronized toes-to-bar

300-ft D-ball carry (100/70)

10 Synchronized toes-to-bar

10 D-ball cleans

10 Synchronized toes-to-bar

50/40 calories skied

10 Synchronized toes-to-bar

 

For time

(20:00 cap)

*Equal work required

 

Strength:

Perform the following clean complex:

Power clean ⇒ Squat clean ⇒ Power clean ⇒ Squat clean

At the following percentages:

50, 60, 70, 75, 80% 1-RM Clean

 

For quality

 

 

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Filed Under: 11-20 min, Bodyweight, Gymnastics WOD, Hybrid, Lifting, Monostructural, Partner WOD, Strength/Speed

Saturday, 29 October 2022

28 October 2022 by 1 Comment

 

Congratulations to MPCF’s own “2 Old Guys” for their 2nd place finish in the Men’s Masters Division at Festivus Games! Ape Strong!

 

Skill/Accessory Work:

10 Banded lat activation

1:00 Rest

3 Rounds for quality

 

…Rest 2:00 then…

 

10 Feet elevated ring rows

1:00 Rest

2 Rounds for quality

 

Conditioning:

2-4-6-8-10 Deadlifts (225/153)

1-2-3-4-5 Wall walks

2:00 Rest

(20:00 cap)

 

2 Rounds for time

 

 

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Filed Under: 11-20 min, 6-10 min, Couplet/Triplet, Gymnastics WOD, Lifting, Skill, Strength/Speed

Friday, 14 October 2022

13 October 2022 by 5 Comments

Join us today, Oct 14th at any class for a FREE drop in!

No experience needed!

 

Conditioning:

MPCF Board WOD

“Nancy”

Run 400m

15 Overhead Squats (95/63)

 

5 rounds for time

Compare to Monday, 19 July 2021

 

 

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Filed Under: 11-20 min, Board WOD, Couplet/Triplet, Lifting

Monday, 03 October 2022

2 October 2022 by 3 Comments

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

No fitness experience required!

 

Conditioning:

15/12 Calories biked

5 Bar muscle-ups

15/12 Calories rowed

15 Toes-to-bar

Rest 2:00

 

3 Rounds for total time

(18:00 cap)

 

Strength:

Clean

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

 

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Filed Under: 11-20 min, Bodyweight, Couplet/Triplet, Gymnastics WOD, Lifting

Friday, 30 September 2022

29 September 2022 by 5 Comments

Join us today, Friday the 30th for a FREE class!

No experience needed! We have progressions for EVERYONE!

Vitality Shoulder Health Seminar TODAY, Friday the 30th at 1830. Open to public!

 

Conditioning:

15 Squat cleans (115/78)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 4:00 then…

10 Squat cleans (135/93)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 8:00 then…

5 Squat cleans (185/123)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 12:00 then…

3 Squat cleans (215/143)

25′ Handstand walk

15 Chest to bar pullups

 

For time*

(16:00 cap)

*Scaling options will be posted at gym

 

Skill/Assessory work:

Turkish Get-up

3 set of 10 (5 each side)

Increase load each set*

 

For loads

 

*athlete may only increase load each set if they are successful at previous set

 

 

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Filed Under: 11-20 min, Bring a Friend WOD, Couplet/Triplet, Gymnastics WOD, Hybrid, Lifting, Skill, Strength/Speed

Friday, 23 September 2022

22 September 2022 by 2 Comments

Join us tomorrow, Saturday the 24th at 0900 for a FREE class!

No experience needed!

0630 class cancelled the following dates: Friday the 23rd, Monday the 26th, and Tuesday the 27th. We apologize for any inconvenience.

 

Conditioning:

10-20-30

Toes to bar

Hang power cleans (135/93)

Bar-facing-burpees

 

For time

(20:00 cap)

 

Strength:

Snatch Complex:

1 Snatch Pull ⇒ 1 Power Snatch ⇒ 1 Squat Snatch

3 Complexes @ 50%

3 @ 60%

2 @ 70%

1 @ 75%

1 @ 75%

1 @ 75%

1 @ 75%

 

For quality

 

 

Post results and experiences to comments

Filed Under: 11-20 min, Couplet/Triplet, Gymnastics WOD, Lifting
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