Congratulations to 3-time Champion Mat Frasher and 2-time Champion Tia-Clair Toomey for winning the 2018 CrossFit Games!  MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Conditioning: 3 Power Cleans (205/133) 6 Strict Handstand Push-ups 9 Toes-2-Bar   10 rounds for...Read More

  Conditioning: 2014 MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score Compare to Monday, 15 August 2016 *BEAR COMPLEX: Without dropping the bar,...Read More

  Sprints: 15/12 Calorie Biked Rest 1:30 25/20 Calorie Biked Rest 3:00 35/28 Calorie Biked Rest 3:00 25/20 Calorie Biked Rest 1:30 15/12 Calorie Biked   For Total Sprint Time *Go hard when on the bike   Conditioning: 15 Handstand Push-ups 30 Toes-2-Bar 45 Wall-Ball Shots (25/16) @ (10/9′) 30 Toe-2-Bar 15 Handstand Push-ups  ...Read More

  Conditioning: Partner WOD 100 Sit-up Slammers (12/8) @ 2m* 60 Clean-2-Overhead (155/103) 75 Sit-up Slammers* 45 Clean-2-Overhead 50 Sit-up Slammers* 30 Clean-2-Overhead   For Time *One partner holds low plank (elbows) while the other performs the slammers.   Mobility: ROMWOD     Post time and experiences to commentsRead More

  Strength: Every 90 seconds, for 6 rounds, perform one set of: Front Squats 4 @75%   Conditioning: Complete as many rounds and reps as possible in 12-minutes of: 30 Double Unders 30ft One-arm Dumbbell Overhead Lunges, Left (50/35)* 30ft One-arm Dumbbell Overhead Lunges, Right (50/35)*   For Score *Each 5ft section is one rep....Read More

Strength: Shoulder Press 3-rep max (12:00 cap)   Conditioning: MPCF Board WOD “Jerry” 1-mile Run 2k Row 1-mile Run   For Time Compare to Thursday, 02 June 2011   Flexibility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Posterior Chain Floss – 1:30/side     Post max load, time, and experiences to commentsRead More

Throwback Tuesday, November 2015   Sprints: 200m Run Rest 1:00 400m Run Rest 2:00 600m Run Rest 3:00 400m Run Rest 2:00 200m Run   For Total Sprint Time   Conditioning: 70 Calories Rowed 40 Wall-Ball Shots (25/16) @ (10/9′) 20 Handstand Push-ups 10 Muscle-ups   For Time* *can partition anyway needed     Post...Read More

  “Manic Monday”* 15 Burpees-Over-Bar …then… 3 rounds of: 3 Strict Pull-ups 6 Power Snatches (135/93) 9 Barbell Push-ups …then… 100 Double Unders …then… 4 rounds of: 4 Chest-2-Bar Pull-ups 8 Squat Cleans (205/133) 12 Alternating Goblet Lunges (70/45) …then… 15 Burpees-Over-Bar   For Time *At three random times, a whistle will blow, stop where...Read More

  Conditioning: 3-person team WOD “Karen” 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   “Diane” 21-15-9 rep rds of: Deadlifts* Handstand Push-ups *(225/153) – Rx (185/123) – 55+ Masters Rx (155/103) – Scaled (135/93) – Masters...Read More

  Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 10/8 Calories Biked 8 Gorilla Rows (53/35) 6 GHD Sit-ups 24 Speed Skips   For Score   Strength: Front Squats 3-3-3 @ 80% For quality in maintaining position throughout movement   …Or… Make-up a Lift 1-rep max For max load  ...Read More