Conditioning: Every minute on the minute for 5 minutes perform: 6 Double dumbbell front squats (2x 50/35) 6 Dumbbell facing burpees …Rest 2:00 then… Every minute on the minute for 7 minutes perform: 3 Power cleans (135/93) 3 Bar muscle-ups For completion Strength: Every 2:00 on the minute perform: 1 Power...Read More
Conditioning/Skill: Every minute on the minute for 8 minutes, perform: Odd minutes: 15 GHD Sit-ups Even minutes: 2 Rope climbs For quality and completion …rest 4-minutes, then… Complete as many rounds and reps as possible in 8-minutes of: 12/10 Calories biked 10 Wall-ball shots (20/14) @ (10/9′) 8 Power Cleans (95/63) 10...Read More
Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest! Conditioning: Every minute on the minute, perform: Minutes 1,4,7,10: 15 Toes-2-bar* Minutes 2,5,8,11: 10 Power snatches (95/63) Minutes 3,6,9,12: 30 Double unders …rest 5:00, then… Minutes 1,4,7,10: 4 Bar muscle-ups* Minutes 2,5,8,11: 10 Thrusters (95/63) Minutes 3,6,9,12: 30 Double unders...Read More
Conditioning: Every minute on the minute for 20 minutes: 1- 50-ft Sandbag drag (125/85) 2- 4 Bar muscle-ups 3- 5 Power cleans (155/103) 4- 15/12 Cal ski 5- Rest Strength: Front Squat 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @ 75% For quality of position ...Read More
Ladies, join us this Saturday evening at 5:30pm for Galentines! Skill: Ring muscle-up 5 Ring dips into 0:15 ring support hold 0:30 Rest 5 False grip ring rows 0:30 Rest 3 Rounds for quality Conditioning: Every 2 minutes on the minute, for 24 minutes, alternate between the following: 1: 1 Round of “Cindy”*...Read More
2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Endurance: In 2:00 perform… 15/12 Cal bike Max rep alternating dumbbell snatches (50/35) in remaining time Rest 90 seconds In 2:00 perform… 15/12 Cal row Max rep burpees-over-rower in remaining time Rest 90 seconds In 2:00 perform… 15/12 Cal ski Max rep high-lows* in...Read More
Join us tonight at 1800 for our Christmas Party potluck! 1730 class cancelled tonight Skill: Bike transition work, exact direction given at gym during class Conditioning: In 3:00 minutes, perform the following: 20 Toes-to-bar 10 Power snatches (125/83) Max calories rowed in remaining time 4 Rounds for total calories, rest 2:00...Read More
Important notice for Thanksgiving week: Class are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Conditioning: Every minute on the minute for 12 minutes*: Minutes 1, 4, 7,...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: EMOM for 5:00 perform: 200/150m Row Sprint Or… 400/300m Bike Sprint Post fastest and slowest time …Rest 10:00, then… 14 Plate-facing burpees (55# plate) 14 Half tacos 14 Alternating DB clean & jerk (50/35) 14 Alternating...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume...Read More