Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much...Read More

MP Girls Night Out!   Option 1: Endurance: 25-20-15-10-5 Calories rowed Calories biked Calories skied Rest 2:00 between sets   For total time and pace control   Options 2: (Only an option for individuals not able to attend Saturday) Conditioning: MPCF Board WOD and Hero WOD “Murph” Run 1 mile 100 Pull-ups 200 Push-ups 300...Read More

This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022. She was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and...Read More

Flashback to John Boone in 2013! Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Burpees-over-bar 30 Pull-ups 20 Calories skied 100m Wall-ball overhead walking lunges (20/14)   For time (35:00 cap) Compare to Friday, 07 January 2022     Post results...Read More

Conditioning: Run 800m and rest   For time (8:00 time cap)   Then… As many rounds* and reps as possible in 16 minutes of… 5 Pull-ups 10 Push-ups 15 Squats   For score   Then… Run 800m   For time   *Pull-ups, push-ups, and squats can be partitioned as desired within each round    ...Read More

Endurance: Every 12 minutes on the minute, for 36 minutes (3 sets) complete the following:   50/40 Calories biked 25 Plate-facing burpees 400m Run 20/16 Calories row/ski*   For total time combined to complete each set * Athlete must row at least once, and ski at least once     Post results and experiences to...Read More

Skill: 10 Barbell good mornings (45/33)   3 Sets for quality   Conditioning: Partner WOD* 30 Devil presses (50/35) Then… 4 rounds of: 7 Synchro double dumbbell thrusters (50/35) 5  Synchro handstand push-ups 3 Synchro bar muscle-ups Then… 30 Calories skied 30 Calories biked 30 Calories rowed   For time (25 min cap) *Equal work...Read More

Join us TODAY at 0900 for a FREE WOD! No CrossFit experience needed! Skill: 5 Weighted strict pull-ups Rest 2:00   4 Round for quality (15:00 cap)   Conditioning: 21-15-9 Rep rounds of: Clean and jerk (95/63) Handstand push-ups 800m run at the end of each round   For time (25:00 cap)     Post...Read More

  Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but...Read More

“Jimmy’s Angels”   Endurance: Run 400m Row 500m Bike 1200m …rest 2:00… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 2:00 Run 600m Row 750m Bike 1800m …rest 2:00… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 2:00 Run 400m Row 500m Bike 1200m   For time (40:00 cap)    ...Read More