Conditioning: 9 Deadlifts @ 60% of 1-RM* 3 Box jumps (30/24″) …rest 90 seconds, then… 7 Deadlifts @ 70% 3 Box jumps (30/24″) …rest 90 seconds, then… 5 Deadlifts @ 80% 3 Box jumps (30/24″) …rest 90 seconds, then… 3 Deadlifts @ 90% 3 Box jumps (30/24″) …rest 90 seconds, then… 1 Deadlifts @ 95%...Read More

Memorial Day MP Family!! The following classes are canceled today only. We sincerely apologize for any inconvenience. Friday 0630, 0845   Skill: 7 Ring rows* 0:30 Rest 7 Glute bridges with a 0:20 pause at the last rep 0:30 Rest   4 Rounds for quality   Conditioning: 25/20 Calories skied 30 Push-ups 35 Kettlebell goblet...Read More

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Conditioning WOD 1: Fitness Challenge WOD MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time (10:00 cap)   …rest 5:00, then… Conditioning WOD 2: 8 Bar-facing burpees* Rest 1:00   5 rounds for time...Read More

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Conditioning: Partner WOD 30-20-10 rep* rounds of: Alternating dumbbell snatches (70/50) Wall-ball shots (25/16)@(10/9′) Calories biked   For time (10:00 cap) *Equal work required on each exercise   …Rest 3:00 then…   6 rounds* of: 7 Kettlebell deadlifts (2...Read More

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