Tuesday, 06 December 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!

Join us this Saturday, December 10, at 6pm for our potluck Christmas party!

 

Conditioning:

Every 2:30 minutes, complete the following:

12 Shuttle runs

14 GHD Sit-ups

 

6 Rounds for total work time

 

…Rest 5:00 then…

 

Every 2:30 minutes, complete the following:

15 /12 Calories ski/row*

2 Rope climbs (13′)

 

6 Rounds for total work time

*Athlete must ski for 3 rounds and row for 3 rounds

 

 

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Friday, 02 December 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!

 

Conditioning:

Every 5 minutes on the minute, complete the following:

12/10 Calories bike

8 Bar-over-burpees

4 Power cleans (205/143)

 

7 Rounds for total combined work time

 

 

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Monday, 28 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!

 

Conditioning:

Every 4 minutes perform 1 set of:

20/16 Calorie row

20 Wall-ball shots (20/14)

50-ft Double dumbbell overhead walking lunges (2×50/35)

Rest remaining time

4 sets for completion

 

Strength:

Pause* Front Squat

3 reps @ 65, 70, 70, 75, 75%

 

For quality

*3 second pause at the bottom

 

 

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Saturday, 26 November 2022

Conditioning:

4 Sets of:

Every 2:30, perform the following:

15/12 Cal bike

12 Front squats (155/103)

Max rep muscle-ups*

Rest 4:00 between sets

 

For score

*Muscle-ups (ring or bar) – Rx, Chest-to-bar – Intermediate, Chin-over-bar – Beginner

 

 

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Wednesday, 23 November 2022

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

 

Conditioning:

Run 1200m

63 Kettlebell swings (53/35)

36 Pull-ups

Run 800m

42 Kettlebell swings

24 Pull-ups

Run 400m

21 Kettlebell swings

12 Pull-ups

 

For time

(35:00 cap)

 

 

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Monday, 21 November 2022

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

 

Conditioning:

50 Squats

25 Dumbbell snatches (70/50)

50 Squats

 

For time

(7:00 cap)

 

…rest 6:00, then…

25 Alternating pistols

50 Dumbbell snatches (50/35)

25 Alternating pistols

 

For time

(7:00 cap)

 

 

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Friday, 11 November 2022

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

Celebrating Veteran’s Day! Thank you to all who are serving or have served!

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

 

Conditioning:

Hero WOD

“Jack”

Complete as many rounds and reps as possible in 20-minutes of:

10 Push Press (115/73)

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

 

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Saturday, 05 November 2022

Join us TODAY for a FREE trial class! No experience required, we can modify anything!

 

Conditioning:

Partner WOD, equal work required

100-80-60-40-30

Double unders

10-8-6-4-2

Wall walks

50ft Double dumbbell overhead walking lunge* (2 x 50/35)

 

2 Rounds for time

*Partner group performs 50′ walking lunge (25′ each athlete) after each set of wall walks

 

 

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Wednesday, 02 November 2022

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

Conditioning:

“WOD on Earth Did We Get Into?”

3-person team WOD, equal work required

As many reps as possible in 12 minutes of…

9-15-21-27-33-39-45…

Alternating dumbbell ground to overhead (50/35)

Pull-ups

Synchronized stationary overhead plate lunges (45/25)

 

For score

 

Strength:

Shoulder Press

Every 3 minutes on the minute, for 15 minutes, perform

10 Reps at 60% 1-Rm

 

For quality

 

 

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Tuesday, 01 November 2022

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

 

Skill:

10 sec. Handstand hold into 10 strict handstand push-ups

10 sec. Ring support hold into 10 strict ring dips

10 sec. Handstand hold into 8 strict handstand push-ups

10 sec. Ring support hold into 8 strict ring dips

10 sec. Handstand hold into 6 strict handstand push-ups

10 sec. Ring support hold into 6 strict ring dips

10 sec. Handstand hold into 4 strict handstand push-ups

10 sec. Ring support hold into 4 strict ring dips

10 sec. Handstand hold into 2 strict handstand push-ups

10 sec. Ring support hold into 2 strict ring dips

 

For time

( 15:00 cap)

 

Conditioning:

42-30-18 rep rounds of:

Deadlift (155/103)

Box overs (24/20″)

 

For time

(12:00 cap)

 

 

 

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Saturday, 29 October 2022

 

Congratulations to MPCF’s own “2 Old Guys” for their 2nd place finish in the Men’s Masters Division at Festivus Games! Ape Strong!

 

Skill/Accessory Work:

10 Banded lat activation

1:00 Rest

3 Rounds for quality

 

…Rest 2:00 then…

 

10 Feet elevated ring rows

1:00 Rest

2 Rounds for quality

 

Conditioning:

2-4-6-8-10 Deadlifts (225/153)

1-2-3-4-5 Wall walks

2:00 Rest

(20:00 cap)

 

2 Rounds for time

 

 

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Wednesday, 26 October 2022

Join us this Friday, Oct 28th for a FREE trial class! No experience needed!

Conditioning:

15 Wall ball shots (20/14)@(10/9′)

4 Shuttle runs (25′)*

 

10 Rounds for time

(15:00 cap)

*1 shuttle run equals one 25′ length

 

 

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Friday, 21 October 2022

No 1730 class today. Sorry for any inconvenience.

We will also have no class on Saturday, Oct 22nd as MPCF is hosting Festivus Games!

Come on out and support all the athletes!

 

Conditioning:

21/16 Calories row

15 Chest-to-bar pull-ups

9 Strict handstand push-ups

Rest 4:00

 

4 Rounds for total time

(30:00 cap)

 

 

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Monday, 17 October 2022

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

Come on out and support all the athletes!

 

Conditioning:

Festivus Games 2022 WOD 1

“Slow Down, I Need to Catch My Breath!”

Partner WOD, partners alternate exercises

 

As many rounds and reps as possible in 12 minutes of the following:

20 Box Overs (24/20″)

20 Plate ground to overhead (45/25)*

20 Sit-ups

 

For score

*novice/masters standards will be posted at gym

 

…Rest 10:00 then…

 

Festivus Games 2022 WOD 3

“This is What We Call Fun!”

Partner WOD, partners may split reps however they see fit

 

15 Synchro toes-above-hips

30 Wall ball shots (20/14) to (10/9′)*

15 Plate hop burpees (45/25)

 

4 Rounds for time

(10:00 cap)

 

 

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