Fun times with the MP family at the “HalloWOD”! Make plans to join MP this Saturday for a free WOD at 0900!   Conditioning: 50/40 Calories row 30-ft Right hand overhead DB walking lunges (50/35) 30-ft Left hand overhead DB walking lunges 15 Handstand push-ups   3 rounds for time   Strength: Clean 6 reps @...Read More

  Conditioning: Partner WOD, equal work required   10 Pull-ups 31 Wall ball shots (20/14)@(10/9) 10 Power snatches (95/63) 31 Kettlebell swings (53/35) 10 Toes to bar 300m Run (together)   4 Rounds for time     Post results and experience to commentsRead More

Skill/Conditioning: MPCF Board WOD: Max reps unbroken pull-ups   For score   Strength: Back squat 1-Rep max Compare to Wednesday, 21 April 2021   For load     Post results and experience to commentsRead More

  Conditioning: As many reps as possible in 5 minutes of: 10 Cal bike 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…   As many reps as possible in 5 minutes of: 10 Cal ski 10 Toes to bar 3 Squat cleans (185/123)   … Rest 3 minutes then…...Read More

Conditioning: 2021 CrossFit Lift Move Work* From 0:00 to 4:00 1-Rep-max clean …Rest 2 minutes then… From 6:00 to 10:00 Max bar muscle-ups …Rest 2 minutes then… From 12:00 to 20:00, complete as many reps as possible of: 30 Double-unders 8 Single-arm dumbbell push presses (left arm) (50/35) 8 Single-arm dumbbell push presses (right arm)...Read More

Join us TODAY for a FREE WOD! Available class times are: 053, 0630, 0845, 1200, and 1730   Conditioning: Partner WOD* As many rounds and reps in 15-minutes of: 2 Rope climbs  (12′) 40′ Wall-ball walking lunges (25/16) 40 Wall-ball shots (25/16)@(10/9′) 20 Shoulder to overhead (95/63) 200m Run**   For score *Equal work required...Read More

Make plans to join us this Friday for our next FREE WOD day!   Conditioning: 400m Row 12 Ring dips 11 Sumo deadlift high-pull (95/63) 10 Handstand push-ups 9 Snatches (115/78) 800m Run 9 Burpees-over-bar 10 Thrusters (135/93) 11 Pull-ups 12 Alternating pistols 1200m Bike   For time (18:00 cap) Only one bar can be...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: Partner WOD Complete as many reps as possible in 8:00 (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball shots (20/14) @ (10/9′) 20 Burpees   Rest 2 min, then… 2 Min AMCAP row   Rest 2 min,...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Conditioning: 21-15-9-6-3 Overhead squat (95/63) Handstand push-ups GHD sit-ups   For time (15:00 cap)   Strength: Back Squat 6 reps @ 30% 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 5 reps @ 80% 5...Read More