Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Conditioning: 4-person team WOD Conditioning: “All in this together” 80 Burpees-over-rower 80 Handstand push-ups 80 Calories assault bike 80 DB step-overs (20″) @ (70/50) 80 Toes-2-bar 160 Double unders 80 Calories skierg 80 Pull-ups 80-ft Right-arm DB overhead lunge...Read More

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Endurance: 1 Mile Run 20 Burpees 2:00 Rest 1500m Row 20 Burpees 2:00 Rest 2000m Bike 20 Burpees   For time (35:00 cap)     Post results and experiences in commentsRead More

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Conditioning: Partner WOD 30-20-10 rep* rounds of: Alternating dumbbell snatches (70/50) Wall-ball shots (25/16)@(10/9′) Calories biked   For time (10:00 cap) *Equal work required on each exercise   …Rest 3:00 then…   6 rounds* of: 7 Kettlebell deadlifts (2...Read More

Get your MP spring/summer gear here!   Endurance: 0:30 Max calories biked 0:15 Rest/transition 0:30 Hollow hold 0:15 Rest/transition   5 Rounds for max calories   …Rest 4 minutes then…   0:30 Max calories rowed 0:15 Rest/transition 0:30 Low plank hold 0:15 Rest/transition   5 Rounds for max calories   …Rest 4 minutes then…   0:30...Read More

0630 class is canceled this Tuesday and Friday. Sorry for any inconvenience. Get your MP spring/summer gear here!   Conditioning: 75′-50′-25′ Handstand walk 12-10-8 Clean and jerk (135/93) 10-8-6 Ring dips   For time (12:00 cap)   …Rest 3 minutes* then…   8 Deadlifts (275/183) 16 Slammers (12/8)@(2m) 30/24 Calories rowed   3 rounds for time...Read More

Get your MP spring/summer gear here! Join us TODAY at 0900 for a FREE WOD! No CrossFit experience needed!   Conditioning: 400m Run …then immediately into three rounds of… 10 Pull-ups 15 Push-ups 20 Squats …then… 400m Run 5:00 Rest   2 Rounds for time* (20/14# Vest optional for Rx+) *For first timers there will be...Read More

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Get your MP spring/summer gear here! Endurance: Run 200m Row 250m Bike 600m …Rest 2:00 then… Run 400m Row 500m Bike 1200m …Rest 3:00 then… Run 800m Row 1000m Bike 2400m …Rest 3:00 then… Run 300m Row 400m Bike 900m …Rest 2:00...Read More

Get your MP spring/summer gear here!   Accessory Work: 1:00 Max reps banded strict pull-ups 1:00 Rest 1:00 Max reps ring rows 1:00 Rest   2 Rounds for max reps   Conditioning: Partner WOD, equal work required 20 Power snatch (115/73) 20 Toes-to-bar 20 Handstand push-ups 18 Power snatch (115/73) 18 Toes-to-bar 18 Handstand push-ups...Read More

Get your MP spring/summer gear here!   Endurance: 600m Run 2:00 Rest 750m Row 2:00 Rest 500m Ski/1200m bike* 2:00 Rest   2 Rounds for time *Athletes will ski one round and bike the other.   Skill: Pistols Strength/Progression: 20 Deck squats 1:00 Rest 2 Sets for quality Directly into… 12 Alternating ankle wrap pistols...Read More

  Get your MP spring/summer gear here! Conditioning: MPCF Fitness Challenge WOD and Board WOD “Hotel 100” 100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s) For Time* *Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s. Compare to Wednesday, 24 July...Read More