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

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max thrusters (115/73) Even  minutes: 0:30 Max chest to bar pullups …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes:...Read More

This Friday, 24 September, come in for a FREE CLASS! Class times are 0530, 0630, 0845, 1200, and 1730. Endurance: Assault bike 2400m Rest 2:00 Row 1000m Rest 2:00 Run 800m Rest 2:00 Assault bike 1200m Rest 1:00 Row 500m Rest 1:00 Run 400m   For time   Strength/Skill: Every minute on the minute, for...Read More

Conditioning: Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max deadlifts (275/183) Even minutes: 0:30 Max bar facing burpees   For score …Rest 5:00 then… Every minute on the minute for 6 minutes: Odd minutes: 0:30 Max deadlifts (225/153) Even minutes: 0:30 Max burpees   For score …Rest 5:00 then… Form a...Read More

  Conditioning: As many rounds and reps as possible in 9:00 of: 10 Back extensions 15 Kettlebell goblet squats (53/35) 20 Butterfly abmat sit-ups 25′ Handstand walk 30 Double-unders   For total score …Rest and warm up back squats in 15:00 then…   Strength: Back squat 6 reps at 65% of 1-rm every minute on...Read More