Tuesday, 01 January 2019

 

Happy New Year from the Ape Nation of MP CrossFit! Looking forward to the greatness of 2019!!

May you and your family be blessed through the upcoming year!

 

Gym closed Tuesday for New Year’s!

Wednesday classes normal.

Tuesday, 25 December 2018

Merry Christmas from MP CrossFit!

May you and your family be blessed this Christmas season!

 

Gym closed Tuesday for Christmas!

Wednesday class will ONLY be at 0900.

Thursday, 22 November 2018

Happy Thanksgiving from MP CrossFit.

Classes Friday are at 0630, 0830 and 1200

 

REST DAY

Gym Closed

Saturday, 27 October 2018

 

 

Conditioning:

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds

 

For Total Score

 

Mobility:

Saddle Sit – 2:00

Spine Smash – 2:00

Barbell Shoulder Smash – 1:00/side

 

 

Post score and experiences to comments

Thursday, 04 Thursday 2018

 

Rest Day

 

 

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 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 Olympic lifts, this class is for you!

 

 

Post experiences to comments

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

Wednesday, 03 October 2018

Fun with Jenga!

 

Conditioning:

10 rounds of:

10 Back Squats (135/93)*

100m Sprint

Rest 30 seconds

 

For Time

*must clean bar from ground and place in the back rack position

 

Flexibility:

Olympic Wall Squat – 2:00

Middle Split – 1:30

Side Straddle – 1:00/side

Twisted Cross – 1:00/side

 

 

Post time and experiences to comments

Wednesday, 12 September 2018

 

Strength:

Deadlift

5 reps @ 65% 1RM

3 reps @ 75%

1+ reps @ 85%

 

For max reps at 85%

(15:00 cap)

 

Conditioning:

12-9-6 rep rounds of:

Shoulder-2-Overhead (135/93)

Muscle-ups

GHD Sit-ups

 

For Time

Compare to Tuesday, 08 September 2015

 

Mobility:

Barbell Shoulder Smash – 1:30/arm

Quad Smash – 1:30/leg

Spine Smash – 2:00

 

 

Post load, time, and experiences to comments

Thursday, 10 May 2018

 

Rest Day

 

 

Lifters/Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments

Thursday, 03 May 2018

 

Rest Day

 

 

Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

Flexibility/Mobility:

ROMWOD

 

 

Post experiences to comments

Tuesday, 27 February 2018

Online Judges Course: Click HERE

Skill:

Jump Rope

10 rounds of:

20 seconds Max Double Unders

40 seconds rest

 

For score

 

Strength & Conditioning:

Every 90 seconds perform 1 cycle of*:

1 Deadlifts

1 Power Clean

1 Hang Squat Clean

1 Jerk

 

For max load

* Start at (95/63). Each round add (20/10).

 

Flexibility/Mobility:

Reclined Spinal Twist – 1:30/side

Half Straddle – 1:30/side

Pike Stretch – 1:30

20 Slow PVC pipe passovers

 

 

Post score, max load, and experiences to comments

Tuesday, 20 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Skill:

4-person Team

4000m Row*

 

For Time

*Equal work

 

Conditioning:

“Hammer Time II” 

15 Chest-2-Bar Pull-ups

25 Burpees

35 Front Squats (75/53)

45 Double Unders

45 Calories Biked

35 Sit-ups

25 Push Press (75/53)

15 Lateral Bar Jumps*

 

For Time

*Jumping over the bar both directions equal 1

Similar to Tuesday, 21 February 2017

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

Post times and experiences to comments

Friday, 26 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

 

Strength:

Clean* ⇒ 10 Front Squats

Find max load for complex

* Squat cleaning first rep is allowed. FSQ have to be unbroken, as in cannot put bar down. Rest during the squats, while keeping the bar in the front rack position, is allowed.

 

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

15 Powers Snatches (75/53)

10 Burpees-over-Bar

25 Double Unders

 

For Score

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Hip Capsule – 1:30/side

Elevated Cat – 2:00

 

 

Post max load, score, and experiences to comments

Monday, 01 January 2018

 

Happy New Year from the Ape Nation of MP CrossFit! Looking forward to the greatness of 2018!!

May you and your family be blessed through the upcoming year!

 

Gym closed Monday for New Year’s!

Tuesday classes will ONLY be at 0900 and 1200.

 

Monday, 25 December 2017

Merry Christmas from MP CrossFit!

May you and your family be blessed this Christmas season!

 

Gym closed Monday for Christmas!

Tuesday classes will ONLY be at 0900 and 1200.