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: MPCF Fitness Challenge WOD and Board WOD “Hotel 100” 100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s) For Time* *Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s. Compare to Wednesday, 24 July...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us this Wednesday for a FREE WOD at any class time. No CrossFit experience needed! Skill: Handstand Nose and toe to wall handstand hold 0:30 Hold 0:30 Rest 5 rounds for quality Conditioning: MPCF Board WOD “Kelly” Run 400m 30...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Conditioning: MPCF Board WOD “Elizabeth” 21-15-9 rep rounds of: Cleans (135/93) Ring Dips For Time Compare to Friday, 20 August 2010 Strength: Overhead Squat 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @ 75% For quality...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63) For Score (run is 1 rep per 50m) Strength: Snatch 1-rep...Read More
“Lifting is my favorite” Ladies, join us this Saturday evening at 5:30pm for Galentines! Conditioning: MPCF Board WOD “Isabel” 30 Snatch (135/93)* For Time (10:00 cap) *Masters 55+ Rx weight: (115/73) Compare to Wednesday, 10 May 2017 Strength: Deadlift 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65%...Read More
Join us this Saturday, 29 January, for a FREE drop-in! No CrossFit experience needed! No 0630 class today (Wednesday) Conditioning: MPCF Board WOD “Diane” 21-15-9 rep rounds of: Deadlifts (225/153) Handstand Push-ups For Time Strength: Front Squats 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @...Read More
Join us for our next FREE drop in day this Friday, December 17th Class times are 0530, 0630, 0845, 1200, 1730 MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93) 3 rounds for time Strength: Overhead squat 8 @ 25% 1RM 6 @ 35% 5 @ 45%...Read More
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother...Read More
