2019 CrossFit Games registration live! Click HERE Affiliate name: MP CrossFit Online Judges Course: Click HERE   Conditioning: MPCF Board WOD “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Tuesday, 17 May 2016   Strength: Every 90 seconds, perform 2 connected reps of: Push Press*   For max load *Start at 20% 1RM...Read More

Congratulations to all these amazing people (except the mean coach on the far left) for reaching their 10 year CrossFit anniversary! And let me (the mean coach) also say THANK YOU for continuing to return day after day. For some reason, you trusted me with your lives. That is saying a LOT looking at the...Read More

  Conditioning: MPCF Board WOD “Fran” 21-15-9 rep rounds of: Thrusters Pull-ups   For Time Compare to Tuesday, 12 August 2014   Skill: Pick a few skills from Athletic Skill Sheets and work on them   Flexibility: Right leg straddle Left leg straddle Middle straddle     Post time and experiences to commentsRead More

  Skill: Death by… Box Jumps (24/20″)   For score* On minute 1, perform 2 box jump, then rest. On minute 2, perform 4 box jumps, then rest. Continue on thru minute 9. Then perform max rep box jumps on minute 10.   Conditioning: 10 One-arm Overhead Alternating Stationary Dumbbell Lunges (50/35)* 10 Wall-Ball Push-ups...Read More

  Strength: Thrusters 3-rep max*   For max load *Must be connected. If you need to rest between reps, you must rest at top, full extension.   Skill: Pull-ups* 5-5-5-5-5   For quality *Reps should be connected   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 2 Burpees* 2 Hollow...Read More

  Skill: Treadmill Sprints 200m rest 1:00 200m rest 1:00 400m rest 2:00 400m rest 2:00 200m rest 1:00 200m   For total sprint time   Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 3 Ring Dips* 6 Kettlebell Swings (72/53)* 9 Abmat Sit-ups   For score *Rx+ do weighted...Read More

  Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 15/12 Calories Rowed 12 Alternating Pistols 9 GHD Sit-ups   For score   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35) 10m One-arm Overhead Dumbbell Walking...Read More

  Strength: Deadlift Every 75 seconds perform 2 connected reps Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.   For max load   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12...Read More

  Strength: Overhead Squats 5 @ 60% 1RM 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 80%   For quality   Conditioning: 21-15-9 rep rounds of: Calories rowed Back Squats (135/93)* Pull-ups   For time *No racks. Must clean the barbell, and place it in the back rack. No dumping the bar...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Run 400m 15 Clusters* (75/53) 10 Burpees-over-Bar   5 rounds for time *Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the...Read More