Black Friday will have two WOD times, 0900 and 1200. Saturday class is normal time. “Black Friday” Partner WOD 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40...Read More
Important notice for Thanksgiving week: Classes 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). Saturday class is normal time. Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2...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
Skill: 4 push-ups at 32×1 tempo (3 second down, 2 second hold at bottom, and a 1 second up) 5 Sets for quality Conditioning: Partner WOD 7:00 Max calorie rowed …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 3 Pull-ups 6 Push-ups 9 Squats …Rest 2 minutes then… As...Read More
Plan to join us on Wednesday for a free WOD! Skill: 0:15 Side high plank (L) 0:15 Side low plank (L) 0:15 Side low plank w/ reach dive (L) 0:15 Rest 0:15 Side high plank (R) 0:15 Side low plank (R) 0:15 Side low plank w/ reach dive (R) 0:15 Rest 0:15 V-ups (for...Read More
Plan to join us on Wednesday for a free WOD! Conditioning: 4 rounds of: 21 Calories rowed 15 Toes-2-bar 9 Front squats (125/83) For time Strength: Front Squats 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%...Read More
Join us Wednesday, 17 November for a FREE class! Class times: 0530, 0630, 0845, 1200, 1730 MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53) For score Compare to Monday, 20 May 2019 Or… “Mary” Complete...Read More
Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest 4 sets for quality Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar For score *Partner A completes 25′, then...Read More
Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool thing about CrossFit, EVERYTHING is modifiable. 🙂 Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Chest-2-bar pull-ups 6 Burpees 8 Slammers (12/8) @ 2m 10 Alternating DB ground to...Read More
