There is no 0845 class on Wednesday. Sorry for any inconvenience.    Conditioning: 300m Run 24 Shoulder Touches 18 Wall-Ball Shots (20/14) @ (10/9′) 24 Kettlebell Swings (53/35) 30 Double Unders   5 rounds for time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg  ...Read More

  Conditioning: “Rock’em Sock’em” 50 Double Unders 50 Sit-ups 500m Row 40-meters Burpee Broad Jumps 40 Sit-ups 400m Run 30 Pull-ups 30 Sit-ups 300m Row 20 Ring Dips 20 Sit-ups 200m Run 10 Strict Handstand Push-ups 10 Sit-ups 100m Row   For Time Compare to Wednesday, 31 August 2016   Flexibility: Knees-to-traps – 1:30 Elevated Cat-...Read More

Conditioning: “Nailed It” 5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds for time Compare to Saturday, 16 September 2017   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post score and...Read More

Conditioning: Run 600m* …rest 5:00, then… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 3:00, then… 2 rounds of: 20 Double Unders 15 Kettlebell Swings (53/35) 20 Alternating Dumbbell Snatches (50/35) …rest 1:00, then… Row 1000m   For Time Compare to Monday, 28 August 2018 *If you have a vest, wear it (20/14)  ...Read More

  Metcon: 10 Strict Handstand Push-ups 100m Row 20 Pull-ups 200m Run 30 Box Overs (24/20″) 300m Row 40 Wall-Ball Shots (25/16) @ (10/9′) 400m Run 50 Sit-up Slammers (12/8) 500m Row   2 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side Center Straddle – 1:30 Overhead Distraction – 1:30/side Sink Mobilization – 1:30  ...Read More

  Metcon: 4-person Team WOD 100 Calories Biked 40 Synchro Partner Chest-2-Bar Pull-ups 80 Wall-Ball Volleyball Throws (25/20/16)† 100m Double Dumbbell Front Rack Walking Lunges (53/35) 80 Kettlebell Swings (72/53)†† 40 Partner Pistols 100 Calories Rowed …then… 4-person 200m Tire Carry (210/180)   For Time †While one partner group performs half of the WBVB throws,...Read More

MP CrossFit will be performing this WOD on Saturday, 01 September. Register HERE if you would like to show your support.   Metcon: “Bedtime”* Sit-ups Med-Ball Squat Cleans (25/16) Dumbbell Snatches (50/35) Calories Biked   2 rounds   …then partner up, and… Row 1500m (equal work) For Time   …rest to 18:00 on clock, and...Read More

  Metcon: Partner WOD Part 1: 6 alternating rounds for time of: 10 Shoulder-2-Overhead (95/63) 10 Toes-2-Bar (4:00 cap)   …rest until 6:00, then for total score… 2-minute AMRAP of: 3 Power Cleans (95/63) 3 Box Overs (24/20″) 6 Grasshoppers rest 1:00 and adjust weight 2-minute AMRAP of: 2 Power Cleans (135/93) 2 Box Overs...Read More

MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 4500m …rest 2 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run...Read More

  Conditioning: 2014 MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score Compare to Monday, 15 August 2016 *BEAR COMPLEX: Without dropping the bar,...Read More