Tuesday, 29 November 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Endurance:

5:00  Row/ski* at easy pace

…directly into…

2:00 Bike for max calories

Rest 3:00

 

4 rounds for total calories

*Row for 2 rounds and ski for 2 rounds

 

 

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Tuesday, 22 November 2022

Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed!

 

Endurance:

21-18-15-12-9-6-3 rep rounds of:

Calories rowed

Calories biked

Calories skied

Double unders

Rest 2:00

 

For Time

(40:00 cap)

 

 

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Saturday, 19 November 2022

Join us TODAY at 0900 for a FREE trial class! No fitness experienced needed!

Conditioning:

3:00 Max reps double unders

…Rest 1:00 then directly into…

100m “Rowling”*

Penalty burpee box jump overs* (24/20”)

1:00 Rest

5 Rounds

(13:00 cap)

*Rowling is a skill game of trying to get the monitor to land exactly on 100m each round. The number of meters you are over or under 100m is the number of penalty burpee box jump overs athlete must complete (max of 5 penalty burpee box jump overs each round).

 

…Rest 5:00 then…

 

100m Row

1 Burpee box jump over (24/20″) no touching box

100m Ski

1 Burpee box jump over (24/20″) no touching box

200m Bike

1 Burpee box jump over (24/20″) no touching box

300m Row

3 Burpee box jump over (24/20″) no touching box

300m Ski

3 Burpee box jump over (24/20″) no touching box

300m Bike

3 Burpee box jump over (24/20″) no touching box

500m Row

5 Burpee box jump over (24/20″) no touching box

500m Ski

5 Burpee box jump over (24/20″) no touching box

500m Bike

5 Burpee box jump over (24/20″) no touching box

 

For time

(18:00 cap)

 

 

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Tuesday, 08 November 2022

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!

 

Endurance:

4 rounds of:

400m Run

40 Squats

…then directly into…

3 rounds of:

300m Run

30 Push-ups

…then directly into…

2 rounds of:

200m Run

20 Strict pull-ups

 

For time

 

 

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Friday, 04 November 2022

Join us for a FREE trial class tomorrow, Saturday, Nov 5th! No experience required, we can modify everything!

 

Endurance:

1:00 Row sprint for calories

1:00 Low plank hold

1:00 Rest

1:00 Bike sprint for calories

1:00 Hollow hold

1:00 Rest

1:00 Ski sprint for calories

1:00 Handstand hold with back against wall

1:00 Rest

 

4 Rounds for total calories

 

 

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Tuesday, 18 October 2022

No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games!

Come on out and support all the athletes!

 

Endurance:

As many rounds and reps as possible in 15 minutes of the following:

500m Ski/row*

50 Double-unders

10 D-ball cleans(100/70)

25/20 Calories biked

50 Double-unders

10 D-ball cleans (100/70)

 

For score

*Athlete should switch the ski/row each round

 

Skill:

8 Pistols (right leg only)

8 Pistols (leg leg only)

2:00 Rest

 

3 Sets for quality

*Pistol progressions will be shown at gym. Goal is to perform all pistols on one side without setting non-working foot on ground, then switching.

 

 

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Wednesday, 12 October 2022

Join us this Fri, Oct 14th at any class for a FREE drop in!

No experience needed!

 

Endurance:

50/40 Calories skied

60/50 Calories biked

50/40 Calories rowed

 

For time

 

Accessory Work:

Turkish Get-up

3 set of 10 (5 each side)

Increase load each set*

 

For loads

 

*athlete may only increase load each set if they are successful at previous set

 

 

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Tuesday, 04 October 2022

Join us this Saturday, Oct 8th, at 0900 for a FREE TRIAL class!

No fitness experience required!

 

Endurance:

Partner WOD, partners alternate full rounds*

21-15-9*

Calories ski/row

Calories biked

 

6 Rounds for total time

(45:00 cap)

 

*Female calories are 18-12-6

*Partner 1 will do one full round of 21 calories on each machine, then 15 calories on each machine, then 9 calories on each machine. Partner 1 will then tag partner 2 who will repeat the previous. This pattern will continue until 6 rounds have been completed.

 

 

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Wednesday, 28 September 2022

 

Join us this Friday the 30th for a FREE class!

No experience needed!

Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public!

 

Endurance:

200m Run

1:00 Rest

300m Run

1:00 Rest

400m Run

2:00 Rest

600m Run

3:00 Rest

 

2 Rounds for time

(30:00 cap)

 

Skill:

Rope Climb Strength 

Feet elevated rope pulls*

1:00 Max reps

2:00 Rest

 

3 Sets for quality

*Beginner/scaling options will be posted at gym

 

 

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Tuesday, 20 September 2022

Join us this Saturday the 24th at 0900 for a FREE class!

No experience needed!

 

Endurance:

10/8 Calories rowed

10/8 Calories biked

10/8 Calories skied

Rest 2:00

 

5 rounds for time

 

Skill:

Rope climb technique work

 

 

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Monday, 12 September 2022

Join us this Friday, September 16th for a FREE class!

No fitness experience needed!

Friday night class is canceled this week only. Sorry for any inconvenience.

 

Endurance:

200m Row

200m Ski

200m Run

600m Bike

Rest 2:00

 

5 rounds for time

(30:00 cap)

 

Skill:

Low plank holds

(work/rest)

0:10/0:50

0:20/0:40

0:30/0:30

0:40:/0:20

0:50/0:10

1:00/0:00

 

For quality

 

 

 

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Tuesday, 30 August 2022

Join us this Friday, September 2nd for a FREE class!

No fitness experience needed!

Join us this Labor Day, September 5th at 0900! Everyone welcome!

This will be the ONLY class time this day. 

 

Endurance:

Partner WOD*

500/450/400 Calories biked*

Farmer Carry hold (2x 97/62)

 

For time or score

(45-minute cap)

*(MM/MF/FF) Equal work (MM and FF calories)(MF time). while one partner bikes, the other performs the farmer carry hold. The biker can only be working if the other partner is actively standing and holding a kettlebell in each hand. If the holder sets the kettlebells down, the biker has to stop biking until the holder is back up in the holding position.

 

 

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Wednesday, 17 August 2022

FREE day this week, Friday, 19 August!!

Legends online qualifier REGISTER HERE!

 

Endurance:

15/12 Calories ski

Rest 1:30

3 rounds for total work time

 

…rest 4:00, then…

15/12 Calories bike

Rest 1:30

3 rounds for total work time

 

…rest 4:00, then…

15/12 Calories row

Rest 1:30

3 rounds for total work time

 

For three separate times

 

Strength:

Pause Front Squats

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 75% (3 second pause)

4 @ 75% (3 second pause)

4 @ 75% (3 second pause)

4 @ 75% (3 second pause)

 

For quality

 

 

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Friday, 12 August 2022

Legends online qualifier REGISTER HERE!

 

Endurance:

Perform the following for 1 round on each machine (Bike, Row, Ski):

30 sec easy pace, 45 sec easy-moderate pace

30 sec easy, 60 sec moderate

30 sec easy, 75 sec moderate-hard

30 sec easy, 90 sec hard

30 sec easy, 75 sec moderate-hard

30 sec easy, 60 sec moderate

30 sec easy, 45 sec easy-moderate

30 sec easy

Rest 3:00 between rounds

 

For quality of pace control*

*Note pace maintained and if they were right or not

 

 

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