Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.5 21-18-15-12-9-6-3 rep rounds of: Thrusters (95/65) Bar-Facing Burpees   For Time Masters 55+, Scaled, and Teen weights can be found HERE.   Option 2: MPCF Board WOD “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Friday, 25 September...Read More

  Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 9000m   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double...Read More

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Mobility: Couch Stretch – 1:30/side Banded Bully –...Read More

  Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row* 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target *After...Read More

There is no 0845 class on Friday. Sorry for the inconvenience.   Conditioning: 800m row 80 Double Unders 800m Run   3 rounds for time   Mobility: Couch Stretch – 1:30/leg Banded Overhead Distracton – 1:30/leg Hip Capsule Stretch – 1:30/side Lateral Opener – 1:30/side     Post time and experiences to commentsRead More

There will be no 0845 class this Friday. Sorry for an inconvenience.   Conditioning: 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time...Read More

Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)  ...Read More

Class starts at 0830 on Saturday. First heat starts at 0900. If you don’t know your heat time, contact Coach Jimmy.   2016 CrossFit Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx:...Read More

Saturday class will be 2016 CrossFit Games 16.3 MPCF competition. If you are planning on attending, please write your name on the board.   Skill: Pick any three (3) skills on the “Athletic Skills Sheet” to work on   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60...Read More

  Strength & Conditioning: Option 1: 2016 CrossFit Games Open WOD 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat...Read More