With great remorse, MP CrossFit at the Saint Francis Health Zone is temporarily closed. Saint Francis made the decision to close its doors due to rising COVID case numbers. With great EXCITEMENT, I will be looking for a location to continue training during this closure for all of MP Ape Nation! In the meantime, there...Read More

Happy Thanksgiving from MP CrossFit! Gym ClosedRead More

Conditioning: On a 12 minute clock, 100/80 Cal Row Max freestanding handstand*   Total score is row time minus handstand hold time *If performing freestanding handstand, subtract 100% from row time *If performing nose and chest to wall handstand progression, subtract 60% of time *If performing back to wall handstand progression, subtract 50% of time...Read More

Conditioning: Every minute on the minute, for 20 minutes, perform the following: Odd minutes: 15/12 Calories biked Even minutes: 10 GHD Sit-ups   For quality of work     Post results and experience to commentsRead More

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...Read More

Skill: 0:20 L-hang from bar 0:30 Rest 1/1 Handstand box walks (1 rotation left and 1 rotation right) 1:00 Rest   3 Sets   Conditioning: Partner WOD “Hitman” (WOD Courtesy of Masters Mania 3 Competition) 21 Push press (95/63) 21 Bar over burpees 21 Box jumps* (24/20) 15 Push press (115/73) 15 Bar over burpees...Read More

Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups   …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Box Overs (24/20″) 5 Kettlebell Swings (97/62)   For Score   …Rest 2-minutes Partner up, and row 1200m, switching every 200...Read More

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 and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the...Read More

Conditioning: MP CrossFit Board WOD “MP” 15 Burpees 30 Squats 45 Sit-ups (unanchored) 600m Run   5 Rounds for time   Compare to Friday, 18 September 2015     Post results and experiences to commentsRead More

  Endurance: Every 10 minutes, for 30 minutes: 30/24 Cal row 30 Alternating dumbbell snatches (50/35) 30/24 Cal bike   For total work time     Post results and experiences to commentsRead More