Skill: Goblet Cossack squats 3 sets* of 8 reps *Increase load each set   Single leg kettlebell deadlift crossover 2 sets* of 10 reps *increase load on second set if successful on first   Endurance: 5:00 Bike @ 89% of 6-minute bike test* Rest 1:00 5:00 Row @ 89% of 6-minute row test* Rest...Read More

  Open Gym 1200-1330 For all UNLIMITED members   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...Read More

In honor of Veteran’s Day tomorrow, November 11, choose one of the following Hero WOD’s: Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his...Read More

New profile pic?!   Conditioning: 200m Ski erg 40 Grasshoppers 35 Push-ups 30/24 Calories rowed 25 Sit-ups 20 Shoulder press (75/53) 600m Run 15 Pull-ups 10 Ring dips 1200m Bike   For time (20:00 cap)   Strength: Push Jerk 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 3 reps @ 75%...Read More

  Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest   4 sets for quality   Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar   For score *Partner A completes 25′, then...Read More

Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool thing about CrossFit, EVERYTHING is modifiable. 🙂   Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Chest-2-bar pull-ups 6 Burpees 8 Slammers (12/8) @ 2m 10 Alternating DB ground to...Read More

Make plans to join MP this Saturday for a free WOD at 0900!   Skill: Transitioning on and off the rower 10 reps of: Get on, row 30m, get off, rest 30 seconds   For quality   Conditioning: 30 Double unders 20 Burpees-over-bar 10 Power Snatches (95/63)   2 rounds for time (9:00 cap)  ...Read More

Make plans to join MP this Saturday for a free WOD at 0900!   Open Gym 1200-1330 For all UNLIMITED members   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...Read More

Make plans to join MP this Saturday for a free WOD at 0900!   Skill: Pull-ups: Kip Swings 15-20 unbroken (advanced) 7-10 unbroken (beginner) 4 sets …then… 4 Strict pull-ups w/ 4 second negative Rest 1:00 3 rounds   Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift...Read More

Make plans to join MP this Saturday for a free WOD at 0900! No 0630 class Tuesday  Sorry for any inconvenience.   Endurance: Bike/Row* 3 minutes at 90% of 6-minute pace 2 minutes at 96% of 6-minute pace 1 minutes at 102% of 6-minute pace Rest 3 minutes   4 rounds* for quality   *On...Read More