Strength: Deadlift Every 75 seconds perform 2 connected reps Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.   For max load   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12...Read More

Skill: Bike Sprints* 30 sec on/60 sec off *All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec. 3 rounds for max calories   Conditioning: Complete as many...Read More

  Strength: Shoulder Press 3-3-3-3-3-3*   For max load *Pause between each rep as to have a dead start every rep. Do not connect reps. Conditioning: 20-10-5 rep rounds of: Front Squats (115/73) Toes-2-Bar Deadlift (225/143) Chest-2-Bar Pull-ups   For time (15:00 cap) Only use one bar. Change weights each round.   Mobility: Sink Mobilization...Read More

  Conditioning: 3-person team WOD* Row 600m 4 rounds of: 12 Power Cleans (155/103) 12 Toes-2-Bar …then… Bike 1200m 3 rounds of: 18 Shoulder to Overhead (135/93) 18 Alternating Pistols …then… Row 1200m 2 rounds of: 24 Bar-over-Burpees 24 Box Overs (30/24″) …then… Bike 2400m 60 Front Rack Walking Lunges (115/73) 180 Double Unders  ...Read More

  Conditioning: “This is a lot” 2-minutes of: Max Calories Biked   …rest 3:00, then… 15 Wall-Ball Shots (20/14) @ (10/9′) 10 Overhead Lunges (20/14) 25 Wall-Ball Shots 10 Overhead Lunges 15 Wall-Ball Shots 10 Overhead Lunges   …rest 3:00, then… 2 rounds of: 5 Ground-2-Overhead (135/93) 10 Burpees-Over-Bar 10 Dumbbell Goblet Squats (50/35) 50...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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Strength: Overhead Squats 5 @ 60% 1RM 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 80%   For quality   Conditioning: 21-15-9 rep rounds of: Calories rowed Back Squats (135/93)* Pull-ups   For time *No racks. Must clean the barbell, and place it in the back rack. No dumping the bar...Read More

  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.Read More

Classes today are only at 0530 and 0900   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) @ (12/11′) 7 Chest-2-Bar Pull-ups 8 Alternating...Read More

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.   Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High...Read More