Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest!   Option 1: 4 rounds for time: 25/20 Calories ski/bike* 25/20 Calories row Rest 1:1 between rounds*   *Alternate between bike and ski each round. During rest, perform 10 Power Clean & Jerks (135/93)   Option 2: 2022 CrossFit Games...Read More

    Conditioning: 48 Double-unders 12 Thrusters (95/63) 6 Bar-facing burpees Rest 2:00   4 rounds total work time* *try to maintain similar pace on each round   Core Work: 20 Half-tacos 10 Crossed-arm sit-ups 5 Rower pike-ups Rest 2:00   3 Rounds for quality     Post results and experiences to commentsRead More

MPCF, where we train so hard the power goes out! LAST DAY!! 2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Option 1: 750m Row 25 GHD sit-ups 50-ft Weighted walking lunges (45/35) 25 Pull-ups 50-ft Weighted walking lunges (45/35) 500m Ski 25 Kettlebell swings (72/53) 50 High-lows 25 Kettlebell goblet squats (72/53)...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Conditioning: 2022 CrossFit Games Open WOD 22.1 As many rounds and reps as possible in 15 minutes of the following: 3 Wall-walks 12 Alternating dumbbell snatches (50/35) 15 Box jump overs (24/20″)   For score *For scaling and masters standards click here    ...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us tomorrow (Wednesday) for a FREE WOD at any class time. No CrossFit experience needed!   Conditioning: Complete as many rounds and reps as possible in 10-minutes of: 10 Power snatches (95/63) 10 Burpees-over-bar 10 Thrusters (95/63) 10 Chest-2-bar pull-ups   For score  ...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   Skill Work: Row start/transitions   Conditioning: 25/20 Cals rowed 0:30 Max reps bar muscle-ups* 10 Bar facing burpees 1:00 Rest   5 Rounds for time and for max reps (25:00 cap)   *Options: Rx: Bar muscle-ups Intermediate: Chest-to-bar pull-ups Scaled: Chin over bar...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   Skill: Pull-up work 4 Weighted strict pull-ups (athlete choses a tough weight, but a weight they can go unbroken for all 4 reps) 0:30 Rest 8 Strict pull-ups (unweighted) 0:30 Rest 16 Ring rows 2:00 Rest   3 Rounds for quality     Conditioning:...Read More

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us today, 12 February, for a FREE WOD at 0900!!   Conditioning: Partner WOD* 10 Rope climbs 40 Calories skied 40 Double dumbbell thrusters (50/35) 50 Calories biked 50 Sit-up slammers (12/8) 60 Calories rowed 150-ft Kettlebell farmers carry (97/62) 100-ft Handstand walk*  ...Read More