No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience. MFFL 2.2 & 2.3 “Run For Your Life” EMOM for 5:00 perform: 100m Sprint Post slowest time …Rest 10:00 “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges...Read More
Fun crew at the track for the Labor Day WOD! On next Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism Conditioning: Every 3 minutes on the minute for 18 minutes perform: 4 Pull-ups 8 Waiter Squats* (53/35) 12...Read More
REST DAY Competitors Class: 1730-1900 Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be...Read More
Some common views post-Monday’s WOD. 🙂 Conditioning: Every three minutes on the minute, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 V-ups 20 High-Lows* For Quality and Score *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return...Read More
Conditioning 1: Every minute on the minute for 8 minutes, adding 1 rep of each, perform: 1 Handstand Push-up 1 Pull-ups 1 Wall-Ball Shots (20/14) @ 9′ For score* If you make it successfully through all eight minutes, max out on WB shots. Score is total reps completed. Strength: Power Snatch 3-3-3-3...Read More
Great Memorial Day WOD with the MP-Vertical family! Conditioning: Every 3 minutes on the minute for 24 minutes perform: 200m Run 3 Wall-Climbs 12 Sit-ups 8 Burpees For Score Score equals total burpees on last round, minus any uncompleted reps throughout 24 minutes. Strength: Back Squats 5 Â reps @ 65% 1RM...Read More
Conditioning: Every 3 minutes on the minute for 18 minutes perform: 200m Run 3 Chest-2-Bar Pull-ups 6 Strict Ring Dips 9 Kettlebell Swings (72/53) 12Â Wall-Ball Push-ups* For Score Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds *Burpees are a 1 for...Read More
Summer is almost upon us. Make sure we are hydrating well throughout the day, everyday. Strength: Snatch Grip Deadlifts 4-4-4-4-4 For max load Conditioning: “Crazy Train” 600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Overhead Squats 20 Push Jerks 20 Front Squats 20 Power Snatches 600m Run For Time...Read More