Friday, 02 April 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Friend Friday is here!!

Conditioning:

3-person team WOD, equal work*

 

9 Rope climbs (12′)

45 Calories ski erg

45 Double dumbbell thrusters (50/35)

60 Calories biked

60 Sit-up slammers (14/12)

75 Calories rowed

150m Kettlebell farmers carry (97/62)

 

For time and score of total burpees

*While one teammate works, other two teammates are performing alternating burpees

 

 

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Saturday, 20 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Judges course is live! Click HERE!

 

Conditioning:

2021 CrossFit Games Open WOD 21.2

10 Alternating dumbbell snatches (50/35)(35/20)*

15 Burpee box jump overs (24/20”)*

20 Alternating dumbbell snatches

15 Burpee box jumps

30 Alternating dumbbell snatches

15 Burpee box jumps

40 Alternating dumbbell snatches

15 Burpee box jumps

50 Alternating dumbbell snatches

15 Burpee box jumps

 

For time

(20:00 cap)

 

 

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Friday, 12 March 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

CrossFit Judges course is live! Click HERE!

 

Option 1:

Conditioning:

“Sail Away”

35 Pull-ups

35 GHD Back Extensions

35 Double Unders

35 Weighted Walking Lunges (45/35)

35 Wall-Ball Shots (20/14) @ (10/9′)

35 Hand-release Push-ups

35 Knees-2-Elbows

35 Calories Rowed

35 Box Overs (24/20″) No Touching Box

 

For Time

Compare to Friday, 11 October 2019

 

Option 2:

2021 CrossFit Games Open WOD 21.1

1 Wall walk

10 Double unders

3 Wall walk

30 Double unders

6 Wall walk

60 Double unders

9 Wall walk

90 Double unders

15 Wall walk

150 Double unders

21 Wall walk

210 Double unders

 

For time

(15:00 cap)

 

 

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Saturday, 20 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

“Galentine’s WOD” tonight at 5:30pm! All ladies invited!

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 14 November 2020

 

 

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Wednesday, 03 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

 

Skill Work:

3 Wall walks

10 Ring rows w/ feet elevated

Rest 1:00

 

3 Sets for quality

 

Conditioning:

30 Box step overs (30/24″)

1 Bar muscle up

25 Box step overs

2 Bar muscle ups

20 Box step overs

3 Bar muscle ups

15 Box step overs

4 Bar muscle ups

10 Box step overs

5 Bar muscle ups

 

For time

WOD courtesy of BATTLEGRID Online Competition.

Per competition scaling options are (24/20″) box and pull-ups.

 

 

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Saturday, 23 January 2021

Conditioning:

Row 800m

15 Power Cleans (95/65)

15 Abmat Butterfly Sit-up

Bike 1200m

20 Shoulder to Overhead (95/65)

20 KN goblet squats (53/35)

Row 400m

25 Hand-release Push-ups

25 Box Overs (24/20″)

Bike 600m

30 Weighted stationary lunges (45/35)

30 Double Unders

 

For Time

(25:00 cap)

 

Strength:

Find complex 1-rep max

Power Snatch ⇒ Hang Squat Snatch

 

For Score

 

 

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Monday, 18 January 2021

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

 

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Monday, 28 December 2020

Come join us at our new temporary home, 6024 S. Sheridan Rd!

This week’s class schedule:

Monday – Wednesday are normal

(0530,0630,0845,1200,1730)

No classes Thursday

0900 class on Friday ONLY

Saturday 0900

 

Conditioning:

600m Assault bike

20 GHD sit-ups

300m Row

30 Fat bar deadlifts (220/150)

1000m Assault bike

50 Plate-facing burpees

500m Row

30 Overhead squats (115/73)

600m Assault bike

20 Double kettlebell thrusters (53/35)

300m Row

 

For time

…Rest 3:00…

1:00 Ski erg for max calories

 

 

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Monday, 23 November 2020

Conditioning:

MPCF Daily Fitness Challenge

30/24 Calories bike

2:00 Rest

20 Snatches (50% of 1 rep max clean and jerk, rounded to nearest 5# increment)

2:00 Rest

400m Run

2:00 Rest

20 Clean and jerks (50% of 1 rep max clean and jerk, rounded to nearest 5# increment)

2:00 Rest

30/24 Calories row

 

For total time

 

…Rest 5 min, then…

Skill:

Max low plank hold for time

 

 

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Saturday, 14 November 2020

Skill:

10 Parallette shootthrough with push-up and dip

0:30 Rest

30 Seated single eg lifts over dumbbell (15 w/ right leg then 15 w/ left leg)

1:00 Rest

 

 

3 Sets

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

Compare to Saturday, 16 November 2019

 

 

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Wednesday, 14 October 2020

Skill:

4 Perfect push-ups with a 4 second negative

1:00 Rest

5 Sets

 

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

 

Strength:

Deadlift

4 @ 80%

3 sets for quality

 

 

Post results and experiences to comments

Friday, 09 October 2020

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!

 

Conditioning:

“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats

 

Helen’s House

400m Run

21 Kettlebell swings (53/35)(45/30)

12 Pull-ups

 

Fran’s House

15 Thruster (95/63)(80/53)

15 Pull-ups

 

Nancy’s House

400m Run

15 Overhead squats (95/63)(80/53)

 

Grace/Isabel’s House

20 Ground-to-overhead (135/93)(115/73)

 

Kelly’s House

400m Run

30 Box jumps (24/20″)(20/16”)

30 Wall-ball shots (20/14)(16/10) @ (10/9′)

 

For time

Compare to Monday, 07 October 2019

*second set of parentheses is Masters 55+

 

 

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Saturday, 19 September 2020

Conditioning:

Row 800m

10 Power Snatches (95/63)

15 Toes-2-Bar

Run 600m

20 Squat Cleans (95/63)

25 Bar-Over-Burpees

Row 400m

30 Shoulder to Overhead (95/63)

35 Box Jumps (24/20″)

Run 200m

40 Kettlebell Swings (53/35)

45 Sit-ups

 

For Time

Compare to Saturday, 21 September 2019

 

 

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Friday, 11 September 2020

We must NEVER forget!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Wednesday, 11 September 2019

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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