Wednesday, 24 May 2023

Join us this Memorial Day, 29 May, for our annual Hero WOD and potluck!





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

5 Pull-ups

10 Push-ups

15 Squats


For score



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Wednesday, 12 April 2023

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005.

“Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”

Join us this Saturday, 15 April, for a FREE class at 0900!

No fitness experience needed.



MPCF Hero Board WOD


Run 800m

50 Back Extensions

50 Sit-ups


3 rounds for time



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Monday, 30 January 2023

Join us this Friday, 3 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE




50 Pull-ups


For time



3 sets of:

8-6-4 Devil Presses (2×50/35)*

Rest 2:00 between sets


For time

(20:00 cap)

*After each round of Devil Presses, perform 40 double unders

WOD flows as follows:

8 DP, 40 du, 6 DP, 40 du, 4 DP, 40 du, rest 2:00…now repeat this two more times



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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




21-15-9 rep rounds of:

Thrusters (95/63)



For Time

Compare to Wednesday, 28 July 2021



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



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Saturday, 12 November 2022



Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)


3 rounds for time

*Ball Cleans are squat cleans.


…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)


Compare to Monday, 14 September 2020



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Friday, 14 October 2022

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

No experience needed!





Run 400m

15 Overhead Squats (95/63)


5 rounds for time

Compare to Monday, 19 July 2021



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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!





Row 1000m

50 Thrusters (45/33)

30 Pull-ups


For Time

Compare to Friday, 14 February 2020



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Wednesday, 14 September 2022

It is with great sadness I announce the passing of our adopted gym gorilla, Jo-Jo. He passed on July 31, 2022 at the age of 42, which is considered geriatric age in gorillas. He was known as the “Gentle Giant”. Jo-Jo had 5 offspring, so his legacy will live on! RIP Jo-Jo! Ape Strong!

Join us this Friday, September 16th for a FREE class!

No fitness experience needed!

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





15-12-9-7 rep rounds of:

Box jumps/overs* (24/20″)

Kettlebell swings (53/35)

Wall-ball shots (20/14)@(10/9′)

Calories rowed


For time

Compare to Wednesday, 24 March 2021

*In rounds of 15 and 9, athlete performs box jumps.  In rounds of 12 and 7 athlete performs box overs.



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Friday, 09 September 2022

We must NEVER forget!

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


MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*


For time

Compare to Saturday, 11 September 2021

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Monday, 08 August 2022

Legends online qualifier REGISTER HERE!



Accessory/ Shoulder Warm-Up:

“Shoulder Blaster”

10 Side lying shoulder flexion*

10 Side lying shoulder adduction*

10 Side lying external rotation*


2 sets/side

*Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.





20 Burpees

21 Alternating dumbbell snatches (50/35)

12 Double dumbbell thrusters (50/35)


3 Round for time

Compare to Saturday, 13 February 2021



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Monday, 18 July 2022

Congratulations to Coach Sarah, Michelle, and Coach Christa for their hard work and effort this past weekend at Monster Games!! You represented MP Nation superbly!! Ape Strong!!

Come join the MP family this Saturday for a FREE WOD at 0900!!

No CrossFit experiences needed.



MPCF Board WOD and Fitness Challenge WOD

Max reps in 7-minutes of:



For total score

Compare to Monday, 08 February 2021


Strength & Conditioning:

Partner WOD*

24-16-8 rep rounds of:



Calories biked


For time

*Equal work required, one bar used, one athlete working at a time

**Rx loads:

24 reps @ (225/153)

16 reps @ (295/203)

8 reps @ (365/243)



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Wednesday, 13 July 2022


Partner WOD

Complete as many rounds and reps, alternating exercises, in 4-minutes of:

25 Double Unders

10 Sit-ups

10 Burpees


…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 4-minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed


For Score



Clean and Jerk

1-rep max

Compare to Monday, 07 February 2022



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Monday, 04 July 2022

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.





3-person Team WOD


144 Cals biked


132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)



144 Cals rowed


For time, equal work required


Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!



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Saturday, 25 June 2022

Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)



MPCF Board WOD and Hero WOD


Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile


For Time

Compare to Saturday, 29 June 2019

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.



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