Monday, 15 January 2024

Join us Saturday, 20 January for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

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

Compare to Monday, January 16 2023

 

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, 01 January 2024

Class today is at 0900 ONLY! Happy New Year! 

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (11/10’)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Monday, 02 January 2023

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Saturday, 23 December 2023

The gym will be closed on Monday, 25 Dec, and Tuesday, 26 Dec.

The normal schedule resumes on Wednesday.

Merry Christmas from MP CrossFit!

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Saturday, 24 December 2022

 

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

 

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Friday, 24 November 2023

Black Friday WOD at 0900 only. Regular classes resume Saturday.

Join us this tomorrow, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/113)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Sit-up Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (72/52)

20 Deadlifts (325/213)

 

For Time

Compare to Friday, 25 November 2022

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

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Monday, 04 September 2023

Join us for a FREE trial class this Saturday, September 9, at 0900!

NO fitness experience is needed!

Click the link below to register to compete or volunteer at:

Festivus Games October 2023

 

Be advised, this is a longer WOD. There will be 15 minutes at the beginning of class for general warm-up.

If you want more, the gym will be open at 0830 for extra warm-up.

Conditioning:

“12 Labors of MP” (Partner* edition)

100 Calories biked

100 Stationary barbell lunges (95/63)

100 Pull-ups

100 Double unders

100 Bar-over-burpees

100 Handstand push-ups

100 Calories skied

100 Kettlebell swings (53/35)

100 Hang squat cleans (95/63)

100 Crossover single unders

100 Sit-ups

909m Row*

 

For time

*Equal work, one working at a time. Teams chose where to put the row.

 

 

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Tuesday, 04 July 2023

Happy Independence Day!

Today’s class is at 0900 only. Regular schedule resumes Wednesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team* WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/70)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jump overs (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time

*Equal work required

Compare to Monday, 04 July 2022

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from the tyranny of Great Britain.

1776: Total reps in the WOD, representing the year we declared Independence!

 

 

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Monday, 29 May 2023

Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck!

Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100.

Friends and family are welcome to join us for WOD and food!

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

MSG Joshua L Wheeler who was Killed In Action on October 22, 2015. He was a US Army Special Forces Operational Detachment-Delta Master Sergeant. He served for more than 20 years and left behind a wife and four sons. MSG Wheeler “was a fan of old-school PT style workouts.”

The “Wheeler” Hero WOD was created by CrossFit 611 (Southern Pines, NC, USA). The significance of the numbers in the workout: 21 Gun Salute; 4 Sons; 10/22/15 – Date of death; 11 Bronze Stars; 20 Years of Service.

MSG Wheeler was not a member of CrossFit 611 but the mother of his oldest three boys was a prior employee of CrossFit 611’s child care, and his boys participated in the kids program. He lived in the Southern Pines community, and many of the gym’s members knew him and/or served with him.

Conditioning:

Hero WOD, 3-person team versions

“Morrison”

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

Wall-ball shots (20/14) @ (10/9′)

Box jumps (24/20″)

Kettlebell swings (53/35)

 

For time

(20:00 cap)

 

…Rest 5-minutes, then…

 

“Wheeler”

21 Flutter kicks (4-count)

2,100 meter run

…then, 4 rounds of:

10 Pull-ups

22 Sit-ups

15 Push-ups

11 Burpees

20 Squats

 

For time

 

 

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Tuesday, 14 February 2023

Join us this Friday, 17 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

“Love is Blind”

Partner WOD

5000m “Blind” row*

 

For score of total meters and total time (including time to complete burpees)

(40:00 time cap)

*Rower monitors will be faced away from athletes. Partners switch as they would like, but no partner is allowed to look at the rower monitor at any time. When partner group believes they have reached 5000m they raise their hands. For every 10m +/- 5000m, partner group performs 1 synchro burpee. Burpees are done after row is complete.

 

Saturday, 11 February 2023

Calling all LADIES!! Join us TODAY, 11 February, for a GALENTINES celebration 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Hero WOD, Partner WOD, equal work required

“Laura”

As many rounds and reps as possible in 21 minutes of the following:

30 Calories row/ski/bike*

20 Bar-over-burpees

10 Power cleans (155/103)

 

For score

*Partner teams can chose to row, bike, or ski

 

This workout is dedicated to Special Agent Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children on February 2, 2021.

Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer in Sunrise, Florida.

Throughout her FBI career, Schwartzenberger supported a range of law enforcement activities, such as nabbing bank robbers, but her primary focus for the last seven years was pursuing those who perpetrated crimes against children.

A longtime CrossFit athlete, Schwartzenberger, along with her two sons, was a dedicated member of CrossFit Vice (Coral Springs, FL, USA). Affiliate owners Justin and Michelle Brown said Schwartzenberger was the “epitome of what every box wants in an athlete: encouraging, hard-working, coachable, and gritty.”

Schwartzenberger regularly attended Vice’s 5 a.m. classes, where she continuously inspired those around her.

“She never complained no matter how difficult the workout,” the Browns wrote in an email. “She simply showed up, got the work done, and lifted the energy of the class with her presence. Her smile could make the 5 a.m. class joyful and her laugh was infectious.”

Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.

 

 

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Monday, 02 January 2023

Happy New Year!!

Class TODAY is at 0900 ONLY.

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/32 Calories Biked

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)*

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (11/10’)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

Compare to Friday, 31 December 2021

*Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on….

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

 

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Saturday, 24 December 2022

Gym closed Monday, December 26th. Merry Christmas!

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/93)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Friday, 24 December 2021

 

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

 

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Friday, 25 November 2022


Black Friday WOD time is 0900 only. Saturday class is normal time.

Join us TODAY for a FREE trial class! No CrossFit experience needed!

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/113)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/213)

 

For Time

Compare to Friday, 26 November 2021

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

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Friday, 11 November 2022

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

Celebrating Veteran’s Day! Thank you to all who are serving or have served!

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

 

Conditioning:

Hero WOD

“Jack”

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

10 Push Press (115/73)

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

 

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Monday, 31 October 2022

MP CrossFit thanks DJ Fre and Jessica Groden for helping make Festivus Games a success! 

Join us for a FREE trial class Saturday, Nov 5th! No experience required, we can modify everything!

Conditioning:

“Hallo-WOD”

Partner WOD, equal work required

 

10 Pull-ups

31 Wall ball shots (20/14)@(10/9)

10 Power snatches (95/63)

31 Kettlebell swings (53/35)

10 Toes to bar

300m Run (together)

 

4 Rounds for time

 

 

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