Great Fourth of July WOD with MP family and friends!! Conditioning: Partner WOD “Hitman II” 22 Push press (95/63) 22 Bar facing burpees 22 Box jumps (24/20″) 16 Push press (115/73) 16 Bar facing burpees 16 Box jumps (24/20″) 10 Push press (135/93) 10 Bar facing burpees 10 Box jumps (30/24″) For time...Read More
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! Conditioning: Partner WOD Partner WOD, equal work required With a 4-minute clock, perform… 800m* Row Max burpees over the...Read More
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! Skill: Handstand holds 0:30 Hold 1:00 Rest 5 rounds for quality Conditioning: 1000m Row 40 Thrusters (45/33)...Read More
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! Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Row 2 Handstand...Read More
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...Read More
This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022. She was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and...Read More
Skill: 10 Banded hip thrusts 10 Single-leg banded hip thrusts (each leg) 10 Banded fire hydrants (each leg) 1:00 Rest 2 Rounds for quality Conditioning: As many reps as possible in 3 minutes of… 30/24 Calories rowed Max reps wall-ball shots in remaining time (25/16)@(10/9′) For score …Rest 3:00 then… As many...Read More
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 max Compare to Wednesday, 05 May 2021 Post results...Read More
No 0630 class today Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Conditioning: 2022 Fitness Challenge WOD 10 Abmat butterfly sit-ups 15 Kettlebell goblet squats (53/35) 25/20 Calories rowed 20 Single unders 5 rounds for time (15:00 cap) Strength: Back Squat 6-6-4-4-2-2 For max load at...Read More
