Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited! Conditioning: 15/12 Calories Rowed 12 Sit-up Slammers (12/8) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63) 3 rounds for time (10:00 cap) *Must clean from floor, and place on back. Strength: Overhead Squat...Read More
Get your MP spring/summer gear here! Conditioning: As many rounds and reps as possible in 7-minutes of the following: 5 Devils press (2x 50/35) 10 Wall-ball shots (20/14)@(10/9′) 15/12 Calories biked For score Strength: Shoulder Press 1-rep max For max load Conditioning 2: 30 Single-unders 10 Toes-to-bar 3 Rounds for time...Read More
Get your MP spring/summer gear here! Conditioning: MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees For Time Compare to Friday, 27 August 2021 Skill: 0:30 Max strict pull-ups 0:30 Rest 1:00 Max strict pull-ups 1:00 Rest 2 Rounds for quality and max reps Post results and...Read More
Get your MP spring/summer gear here! Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Skill: 0:30 Hollow hold 0:30 Rest 0:30 Arch hold 0:30 Rest 10 Hollow-arch swings on bar (holding a yoga block between your legs) 0:30 Rest 3 Rounds for quality Conditioning: 50/40 Calories biked 40...Read More
Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Get your MP spring/summer gear here! Conditioning: 30 seconds work, 60 seconds rest of: Wall-ball shots (25/16) @ (11/10) Kettlebell swings (53/35) Burpees 2 rounds for score Strength: Front Squat 1-rep max For max load Compare to Friday, 26 February...Read More
Get your MP spring/summer gear here! Conditioning: Complete (40/32) reps in 4-minutes of: 1:00 max calories biked Hand-over-hand sled pull* (90/70) Rest remaining time 2 rounds for total work time *Perform remaining reps in 5-ft segments. Each segment equals 1 rep …Directly into… Complete (40/32) reps in 4-minutes of: 1:00 max...Read More
Get your MP spring/summer gear here! Conditioning: 12/9 Calories bike 10m Handstand walk 10 Kettlebell goblet squats (72/53) 12 GHD sit-ups 3 rounds for time Strength: Back Squat 1-rep max Compare to Wednesday, 21 April 2021 Post results and experiences to commentsRead More
Join us tomorrow (Saturday) at 0900 for a FREE WOD! No CrossFit experience needed! Conditioning: 2022 CrossFit Games Age Group Online Qualifier WOD 1 20 Toes-to-bar 20 Alternating dumbbell snatches (70/50) 3 Rounds for time (10:00 cap) …Rest 10:00 then… 2022 CrossFit Games Age Group Online Qualifier WOD 3 As many...Read More
Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Skill: 10 Hollow rocks 10 Arch rocks 10 Hollow arch swings on bar Rest 1:00 3 rounds for quality Conditioning: Partner WOD 1:00 work/0:15 transition at the following stations* Calories ski erg Alternating dumbbell hang clean &...Read More
Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders For Score Strength: Deadlift 1-rep max Compare to Friday, 31 July 2020 ...Read More