Tuesday, 29 November 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Endurance:

5:00  Row/ski* at easy pace

…directly into…

2:00 Bike for max calories

Rest 3:00

 

4 rounds for total calories

*Row for 2 rounds and ski for 2 rounds

 

 

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Saturday, 26 November 2022

Conditioning:

4 Sets of:

Every 2:30, perform the following:

15/12 Cal bike

12 Front squats (155/103)

Max rep muscle-ups*

Rest 4:00 between sets

 

For score

*Muscle-ups (ring or bar) – Rx, Chest-to-bar – Intermediate, Chin-over-bar – Beginner

 

 

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Saturday, 19 November 2022

Join us TODAY at 0900 for a FREE trial class! No fitness experienced needed!

Conditioning:

3:00 Max reps double unders

…Rest 1:00 then directly into…

100m “Rowling”*

Penalty burpee box jump overs* (24/20”)

1:00 Rest

5 Rounds

(13:00 cap)

*Rowling is a skill game of trying to get the monitor to land exactly on 100m each round. The number of meters you are over or under 100m is the number of penalty burpee box jump overs athlete must complete (max of 5 penalty burpee box jump overs each round).

 

…Rest 5:00 then…

 

100m Row

1 Burpee box jump over (24/20″) no touching box

100m Ski

1 Burpee box jump over (24/20″) no touching box

200m Bike

1 Burpee box jump over (24/20″) no touching box

300m Row

3 Burpee box jump over (24/20″) no touching box

300m Ski

3 Burpee box jump over (24/20″) no touching box

300m Bike

3 Burpee box jump over (24/20″) no touching box

500m Row

5 Burpee box jump over (24/20″) no touching box

500m Ski

5 Burpee box jump over (24/20″) no touching box

500m Bike

5 Burpee box jump over (24/20″) no touching box

 

For time

(18:00 cap)

 

 

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Friday, 11 November 2022

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

Celebrating Veteran’s Day! Thank you to all who are serving or have served!

Join us for a FREE trial class TODAY, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

Hero WOD

“Jack”

Complete as many rounds and reps as possible in 20-minutes of:

10 Push Press (115/73)

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

 

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Tuesday, 18 October 2022

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

Come on out and support all the athletes!

 

Endurance:

As many rounds and reps as possible in 15 minutes of the following:

500m Ski/row*

50 Double-unders

10 D-ball cleans(100/70)

25/20 Calories biked

50 Double-unders

10 D-ball cleans (100/70)

 

For score

*Athlete should switch the ski/row each round

 

Skill:

8 Pistols (right leg only)

8 Pistols (leg leg only)

2:00 Rest

 

3 Sets for quality

*Pistol progressions will be shown at gym. Goal is to perform all pistols on one side without setting non-working foot on ground, then switching.

 

 

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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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Saturday, 08 October 2022

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

No fitness experience required!

 

Conditioning:

Hero WOD

“Poitras”

As many rounds and reps as possible in 31 minutes of the following:

Buy-in: 42 calorie assault bike, then AMRAP in remaining time…

7 Strict pull-ups

4 Deadlifts (335/223)

18 Push-ups

400m Run*

 

For score

* Every other round, carry a dumbbell (50/35) on the run

 

This WOD is in remembrance of Justin Poitras, who was a former marine and a Boston firefighter. He died July, 4th 2018 from a head injury sustained in a collision when riding his motorcycle. Justin has saved 6 lives with his healthy, thriving organs that were donated shortly after his passing.

 

 

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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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Saturday, 01 October 2022

Conditioning:

Partner WOD, equal work required

As many rounds and reps as possible in 7:00 of the following…

8-12-16-20…

Calories assault bike

Burpee box jump overs (24/20)

 

…Rest 1:00 then…

 

As many rounds and reps as possible in 7:00 of the following…

8-12-16-20…

Calories row

Toes to bar

 

…Rest 1:00 then…

 

As many rounds and reps as possible in 7:00 of the following…

8-12-16-20…

Calories skied

D-ball cleans (100/70)

 

Strength:

Hang power clean

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

 

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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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Monday, 19 September 2022

Congratulations Michelle, on the completion of the CrossFit Level 1 Certification Course!

Ape Strong!

Join us this Saturday the 24th at 0900 for a FREE class!

No experience needed!

 

Conditioning:

“3-6-9”

As many rounds and reps as possible in 8 minutes of the following:

3 Chest to bar pull-ups

6 Toes to bar

9 Squats

…Rest 2:00 then…

As many rounds and reps as possible in 8 minutes of the following:

3 Thrusters (125/83)

6 Front squats (125/83)

9 Bar-facing burpees

…Rest 2:00 then…

As many rounds and reps as possible in 8 minutes of the following:

3 Devil presses (50/35)

6 Box jump overs (30/24″)

9 Handstand pushups

 

For score

 

 

 

 

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Friday, 16 September 2022

Join us today, September 16th for a FREE class!

No fitness experience needed!

Friday night class is canceled this week only. Sorry for any inconvenience.

 

Conditioning:

Partner WOD

Complete as many rounds* and reps as possible in 28 minutes of:

2 Strict handstand push-ups

4 Strict pull-ups

6 Burpees

8 Sit-up slammers (12/8) @ 2m

10 Alternating DB ground to overhead (75/50)

12 Calories rowed

14 Calories biked

 

For Score

*Partners alternate exercises

 

 

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Saturday, 10 September 2022

Join us TODAY, September 10th for a FREE class! Everyone welcome!

 

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (50/35)

200m Run

6 Tire flips (210/180)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Friday, 24 September 2021

 

 

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Saturday, 03 September 2022

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 22.5*

As many rounds and reps as possible in 15 minutes of the following…

100′ Shuttle sprints (4×25′)

5 Clean and jerk (155/103)

100′ Shuttle sprints (4×25′)

5 Bar muscle ups

 

For score

*Scaling and age group options will be posted at the gym

 

Strength:

Shoulder Press

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

 

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