Friday, 20 January 2023

Join us TODAY for a FREE drop in at any class!

No experience needed.

Friday evening at 6:45pm: lower back health seminar from Vitality Therapy

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters (95/63)

Pull-ups

 

For Time

Compare to Wednesday, 28 July 2021

 

Skill:

0:20 Hollow Hold into 10 Hollow Rocks

0:30 Rest

0:20 Arch Hold into 10 Arch Rocks

1:00 Rest

 

5 Sets for quality

 

 

Post results and experiences to comments

Friday, 13 January 2023

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

Partner WOD

As many rounds and reps as possible in 5-minutes of…

12 Synchronized deadlifts (95/63)

9 Synchronized hang power cleans

6 Synchronized shoulder-to-overhead

 

For score

 

…Rest 5:00 then…

 

2 Rounds of 3-minute EMOM…

Minute 1: 0:50 Max pull-ups

Minute 2: 0:50 Synchronized alternating forward lunges (95/63)

Minute 3: 0:50 Synchronized bar-over-burpees

 

For score

 

…Rest 5:00 then…

 

24-18-12 rep rounds* of:

Wall balls (20/14)@(10/9′)

Hang power snatch (95/63)

 

For time

(7:00 cap)

*Equal work

 

 

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Wednesday, 11 January 2023

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Strength:

Shoulder Press

Build to a heavy single in 10-minutes

 

For load

 

Conditioning:

400m Run

10 Strict handstand push-ups

1:00 Rest

 

4 Rounds for time

(18:00 cap)

 

 

Post results and experience to comments

Monday, 09 January 2023

Join us this week, Jan 9th-14th for FREE! Any class!

No experience needed!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance:

6:00 Minute Bike Test

 

For score

Compare to Wednesday, 27 July 2022

 

…Rest 10:00, partner up*, then…

 

30 Calories rowed

20 Calories skied

1:00 Rest

 

3 Rounds for time

*Equal work required

 

 

Post results and experience to comments

Wednesday, 14 December 2022

We are finally “official”!! Thank you to everyone who helped make this possible!!

Join us Saturday, December 17th, at 0900 for a FREE trial class!

No CrossFit experience needed!

 

Conditioning:

As many rounds and reps as possible in 10 minutes:

5 Bar muscle-ups

10 Shuttle runs

 

For score

 

Strength:

Deadlifts

3@ 75%

3 @ 80%

3@ 85%

3 @ 90%

 

For quality

 

 

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Monday, 12 December 2022

Join us Saturday, December 17th, at 0900 for a FREE trial class!

No CrossFit experience needed!

 

Conditioning:

21/18 Calories rowed

15 Kettlebell swings (53/35)

9 Plate facing burpees

3 Strict handstand push-ups

 

3 Rounds for time

(12:00 cap)

 

Strength:

Bench Press

With a repeating 2 minute clock, perform the following rep rounds…

5-4-3-2-2-1-1-1-1-1

 

For max load

(20:00 cap)

 

 

Post results and experiences to comments

Monday, 14 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Strength:

Every two minutes on the minute, complete

1 Front squat*

 

For load

 

*Athlete starts with 40% of their 1-rep max front squat, for first 5 sets, add 10%.

After 80%, add 5% every two minutes until failure.

 

Accessory:

100 Abmat sit-ups

 

For time

(6:00 cap)

 

 

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Saturday, 29 October 2022

 

Congratulations to MPCF’s own “2 Old Guys” for their 2nd place finish in the Men’s Masters Division at Festivus Games! Ape Strong!

 

Skill/Accessory Work:

10 Banded lat activation

1:00 Rest

3 Rounds for quality

 

…Rest 2:00 then…

 

10 Feet elevated ring rows

1:00 Rest

2 Rounds for quality

 

Conditioning:

2-4-6-8-10 Deadlifts (225/153)

1-2-3-4-5 Wall walks

2:00 Rest

(20:00 cap)

 

2 Rounds for time

 

 

Post results and experiences to comments

Monday, 17 October 2022

No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games!

Come on out and support all the athletes!

 

Conditioning:

Festivus Games 2022 WOD 1

“Slow Down, I Need to Catch My Breath!”

Partner WOD, partners alternate exercises

 

As many rounds and reps as possible in 12 minutes of the following:

20 Box Overs (24/20″)

20 Plate ground to overhead (45/25)*

20 Sit-ups

 

For score

*novice/masters standards will be posted at gym

 

…Rest 10:00 then…

 

Festivus Games 2022 WOD 3

“This is What We Call Fun!”

Partner WOD, partners may split reps however they see fit

 

15 Synchro toes-above-hips

30 Wall ball shots (20/14) to (10/9′)*

15 Plate hop burpees (45/25)

 

4 Rounds for time

(10:00 cap)

 

 

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Wednesday, 12 October 2022

Join us this Fri, Oct 14th at any class for a FREE drop in!

No experience needed!

 

Endurance:

50/40 Calories skied

60/50 Calories biked

50/40 Calories rowed

 

For time

 

Accessory Work:

Turkish Get-up

3 set of 10 (5 each side)

Increase load each set*

 

For loads

 

*athlete may only increase load each set if they are successful at previous set

 

 

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Friday, 07 October 2022

Join us tomorrow, Oct 8th, at 0900 for a FREE TRIAL class!

No fitness experience required!

 

Conditioning:

Festivus Games 2022 WOD 2

“Everyone Loves to Clean. Barbells That Is.”

Max Tonnage Cleans

Team chooses weight.
Athletes alternate 1-minute rounds.

 

For max tonnage

The workout starts with 2 minutes to warm up to declared weight, then the athletes will rotate 1 minute work, 1 minute rest for 3 Rounds (Total of 6 minutes). Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights.

Workout will begin with an unloaded empty barbell. Athletes have two minutes to load the barbell and warm-up. Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights. Clips must be used.

Each weight must be a minimum of 45#/35#. Training bars, if available, may only be used for weights equal to or lesser than 60#/50#.

Variations:
  MI / MN / MM – Will have a total of 240#, including the bar, available in the lane
  FI / FN / FM – Will have a total of 140#, including the bar, available in the lane

Score is number of reps completed x weight. Example: If the weight chosen was 95# and 115 total reps were completed, the score would be 95# x 115 = 10,925#.

 

Strength:

Overhead squat

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

 

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Wednesday, 05 October 2022

Coach Sarah and Coach Jimmy at the CrossFit Level 2 Trainer Certification!

Join us this Saturday, Oct 8th, at 0900 for a FREE TRIAL class!

No fitness experience required!

 

Conditioning:

MPCF Board WOD

“Jackie”

Row 1000m

50 Thrusters (45/33)

30 Pull-ups

 

For Time

Compare to Friday, 14 February 2020

 

 

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Monday, 26 September 2022

Join us this Friday the 30th for a FREE class!

No experience needed!

Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public!

0630 class cancelled the following dates: Friday the 23rd, Monday the 26th, and Tuesday the 27th. We apologize for any inconvenience.

 

Conditioning:

As many rounds and reps as possible in 10 minutes of the following:

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

Strength:

Back Squat

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

 

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Wednesday, 31 August 2022

Join us this Friday, September 2nd for a FREE class!

No fitness experience needed!

Join us this Labor Day, September 5th at 0900! Everyone welcome!

This will be the ONLY class time this day. 

 

Conditioning:

2022 Legends Masters Competition Online Qualifier WOD 22.2

21 Toes-to-bar

15 Front squats (135/93)(95/63)

 

3 Rounds for time

(8:00 cap)

 

…Rest 10:00 then…

 

Skill:

Rope Climbs

Partner WOD, alternating climbs

Every 1:30, for 8 sets, complete the following…

4 Rope climbs* (12′)

 

 

For quality and technique work

 

 

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