Challenges officially start today!! You have until this Friday to sign-up. Do NOT miss this fun, athlete building opportunity!   Skill: 5 Sets: 4 Negative pull-ups w/ 4 sec count down Rest 2:00   Conditioning: MPCF Board WOD “Running Burpees” Run 200m 40 Burpees* Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10...Read More

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge! Skill: 10 Hollow Rocks 10 Arch Raises 20 Arch/hollow swings on bar 1:00 Rest 5 Sets   Conditioning: E3MOM for 21 minutes: 3 Squat snatches (125/83) 5 Burpees over bar 7 Pull-ups     Post results and...Read More

Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!   Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups   Fran’s House 15 Thruster (95/63)(80/53) 15 Pull-ups   Nancy’s...Read More

MP CrossFit Nutrition Challenge and Fitness Challenge starts Oct 12th!  Contact Coach Jimmy or Coach Sarah for more info. Skill: 3 sets: 0:30 Noes and toes wall handstand hold 0:30 Rest 10 Scapular push-ups 0:30 Rest 0:30 Hollow hold 0:30 Rest   Conditioning: Partner WOD, equal work each exercise   10 Bar to chest pull-ups...Read More

There will be no 0515 class this week. All other classes are normal. We apologize for any inconvenience. Endurance:   Run 200m Rest 1 min Run 400m Rest 2 min Run 600m Rest 3 min Run 800m Rest 3 min Run 600m Rest 2 min Run 400m Rest 1 min Run 200m   For total...Read More

Conditioning: Partner WOD, alternating exercises   20 Min AMRAP: Run 2 x 200m 4 Strict pull-ups 6 Deadlifts (275/185) 8 Alternating pistols 10 GHDs 30 Double unders   For score     Post results and experience to commentsRead More

Conditioning: 1 Min row for cals 1 Min bike for cals 1 Min burpees 1 Min handstand push-ups 1 Min bar to chest pull-ups Rest 4 min   3 rounds for total score     Post results and experience to commentsRead More

Strength/Conditioning: 20 Unbroken thrusters (75/53)* Rest 1-3 minutes 3 sets for total time (10 min cap)   Rest 7 minutes then…   E2MOM for 10 Minutes perform 2 Front Squats**   *Pick the heaviest thruster weight you can do in order to perform the thrusters unbroken **Front squat percentages each set: 70%, 75%, 80%, 85%,...Read More

General Warmup: Run 400m/Row 500m 10 Samsons 10 Army T-pushups 10 Sit-ups 10 Squats 10 Ring rows Bike 2:00 10m Walking lunges (forward) 10m Walking lunges (backwards) 40m Double kettlebell waiters walk 20m D-ball carry 10 Windmills 10 PVC Passovers   Endurance/Bike Skill Work: 1 Min bike for max calories using only arms 1 Min...Read More

Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 25 Calories biked or rowed 20 Sit-up slammers (12/8) 15 Front squats (75/53) 10 Push press (75/53)   For score     Post results and experiences to commentsRead More