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Thursday, 18 January 2024

17 January 2024 by Leave a Comment

Join us on 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!

 

Sprint Drills:

1:00 Bike sprint starts*

Rest 2:00

 

8 rounds for total calories

*10-second hard start, holding a tough pace for the remaining time

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

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Filed Under: CFE, Iron Club, Lifting, Monostructural, Open Gym

Thursday, 11 January 2024

10 January 2024 by 1 Comment

Join us this Friday, 12 Jan for a FREE class!

No experience is needed! Everyone welcome!

Register HERE for the 2024 CrossFit Open!

 

Sprint Drills:

Bike 1200m

Slow roll 600m

 

8 rounds for time pace control

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Monostructural, Open Gym

Thursday, 04 January 2024

3 January 2024 by 3 Comments

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

 

Sprint Drills:

Bike 1200m

Slow roll 600m

 

8 rounds for time pace control

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

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Filed Under: CFE, Iron Club, Lifting, Open Gym

Thursday, 28 December 2023

27 December 2023 by Leave a Comment

Join us this Friday, December 29th for a FREE trial WOD!

No fitness experience needed. We can modify everything!

Class Monday, January 1st is at 0900 ONLY. Happy New Year!

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

Canceled this week. We apologize for any inconvenience.

 

 

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Filed Under: Iron Club, Open Gym

Saturday, 23 December 2023

22 December 2023 by 6 Comments

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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Filed Under: 20+ min, Bodyweight, Gymnastics WOD, Holiday WOD, Hybrid, Lifting, Monostructural, Open Gym, Skill

Thursday, 14 December 2023

13 December 2023 by Leave a Comment

Join us this Friday, 15 Dec, for a FREE class at any class time.

No fitness experience is needed and everyone is welcome!

 

Sprint Drills:

Run 400m*

Rest/walk 200m*

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.

These drills are available to perform anytime during the week at your convenience at Open Gym or outside of a scheduled class. These are not done in a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Open Gym

Thursday, 07 December 2023

6 December 2023 by 2 Comments

Join us this Saturday, Dec 9th at 9 am for a FREE class!

Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!

 

Sprint Drills:

Run 800m*

Rest/walk 300-400m*

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. The rest should be a 1:1 to 1:1.2.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done in a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: Iron Club, Open Gym

Thursday, 30 November 2023

29 November 2023 by 1 Comment

Join us this Friday, 01 December for a FREE class!

No experience is needed and everyone is welcome!

 

Sprint Drills:

Run 400m*

Rest/walk 300m

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done in a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Monostructural, Open Gym

Thursday, 16 November 2023

15 November 2023 by Leave a Comment

Join us tomorrow, 17 November for a FREE class!

No experience needed and everyone is welcome!

MP Iron Club CANCELLED this week. Sorry for any inconvenience.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

 

Post results and experiences to comments

Filed Under: Open Gym

Thursday, 09 November 2023

8 November 2023 by 2 Comments

Join us this Saturday, 11 Nov at 0900 for a FREE workout!

No fitness experience is needed and everyone is welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Sprint Drills:

2-mile Run*

 

For time

*Use this run to adjust sprint interval times

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

 

Post results and experiences to comments

 

Filed Under: CFE, Iron Club, Lifting, Open Gym

Thursday, 02 November 2023

1 November 2023 by Leave a Comment

Join us Friday, 03 Nov at any class time for a FREE workout!

No fitness experience needed and everyone welcome!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Sprint Drills:

Run 400m*

Rest/walk 200m

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Thursday, 26 October 2023

25 October 2023 by Leave a Comment

Join us this Saturday, October 28th. at 0900 for a FREE workout!

Everyone is invited, and no fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Sprint Drills:

Run 400m*

Rest/walk 200m

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Open Gym

Thursday, 19 October 2023

18 October 2023 by 1 Comment

Join us this Friday, October 20th for FREE at any class time!

No fitness experience is needed!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Sprint Drills:

Run 400m*

Rest/walk 200m

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Filed Under: Iron Club, Lifting, Open Gym

Thursday, 12 October 2023

11 October 2023 by Leave a Comment

Night class on October 13th and all classes on October 14th are canceled due to Fall Festivus! Come on out to MP this Saturday and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

 

Sprint Drills:

Run 400m*

Rest/walk 200m

8 rounds for pace control

*Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1800

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Filed Under: Iron Club, Lifting, Open Gym
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