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

“Jimmy’s Angels”   Endurance: Run 400m Row 500m Bike 1200m …rest 2:00… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 2:00 Run 600m Row 750m Bike 1800m …rest 2:00… 4 rounds of: 5 Pull-ups 10 Push-ups 15 Squats …rest 2:00 Run 400m Row 500m Bike 1200m   For time (40:00 cap)    ...Read More

Conditioning: 9 Deadlifts @ 60% of 1-RM* 3 Box jumps (30/24″) …rest 90 seconds, then… 7 Deadlifts @ 70% 3 Box jumps (30/24″) …rest 90 seconds, then… 5 Deadlifts @ 80% 3 Box jumps (30/24″) …rest 90 seconds, then… 3 Deadlifts @ 90% 3 Box jumps (30/24″) …rest 90 seconds, then… 1 Deadlifts @ 95%...Read More

Memorial Day MP Family!! The following classes are canceled today only. We sincerely apologize for any inconvenience. Friday 0630, 0845   Skill: 7 Ring rows* 0:30 Rest 7 Glute bridges with a 0:20 pause at the last rep 0:30 Rest   4 Rounds for quality   Conditioning: 25/20 Calories skied 30 Push-ups 35 Kettlebell goblet...Read More

The following classes are canceled this week only. We sincerely apologize for any inconvenience. Wednesday 0630; Thursday 1200; Friday 0630, 0845   Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower   For time (10:00 cap)   …Rest 5:00, then… 20 Chest-2-bar pull-ups 30 Power snatches...Read More

The following classes are canceled this week only. We sincerely apologize for any inconvenience. Tuesday 0630; Wednesday 0630; Thursday 1200; Friday 0630, 0845 Conditioning: Complete as many reps as possible in 4-minutes of: 10 High/lows 10 Alternating dumbbell snatches (50/35) 10 Calories rowed   …rest 3:00, then… Complete as many reps as possible in 4-minutes...Read More

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Conditioning: 4-person team WOD Conditioning: “All in this together” 80 Burpees-over-rower 80 Handstand push-ups 80 Calories assault bike 80 DB step-overs (20″) @ (70/50) 80 Toes-2-bar 160 Double unders 80 Calories skierg 80 Pull-ups 80-ft Right-arm DB overhead lunge...Read More

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Conditioning WOD 1: Fitness Challenge WOD MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time (10:00 cap)   …rest 5:00, then… Conditioning WOD 2: 8 Bar-facing burpees* Rest 1:00   5 rounds for time...Read More