Conditioning: 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 (70/53)   For Score   Strength: Deadlift Find 5-rep max   Flexibility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side   Royal Huddleston Burpee Challenge: Day...Read More

Conditioning: Option 1: MPCF Board WOD “John” 20 Box Jumps (24/20″) 20 Kettlebell Swings (53/35) 20 Knees-2-Elbows Run 400m   5 rounds for time Compare to Wednesday, 21 October 2015   Option 2: 2017 CrossFit Games Open WOD 17.5 9 Thrusters (95/65) 35 Double Unders   10 rounds for time Go to games.crossfit.com for workout...Read More

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym. Open Team Series: Team 1 – 278 points, Team 2 – 270 points...Read More

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday. Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K...Read More

Burris meeting #thedavecastro.   Conditioning: Option 1: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m   For Time   …Rest 3 minutes Strength: Cluster 3-rep max   Option 2: 2017 CrossFit Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball Shots...Read More

Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday.   Conditioning: 2017 CrossFit Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55...Read More

Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday. There will be a sign-up sheet at the gym Friday.   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35...Read More

The MP family welcomes our newest member, Sawyer McKone! Congratulation to Bradley and Courtnie McKone!   Conditioning: Option 1: “Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 6 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time Compare to Friday, 14 March 2014   Option 2: 2017...Read More

Conditioning: 600m Row 50 Double Unders 40 Sit-up Slammers (12/8) @ 2m 30 Calories on Assault Bike 20 Kettlebell Swings (53/35) 10 Deadlifts (225/150)   2 round for time   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00   Royal Huddleston Burpee Challenge: Day...Read More

Games WOD will be performed in all classes. However, the competition setup, “Friday Night Lights”, will be during the night class at 1730. Please contact Coach Jimmy if you are planning on attending the comp. Conditioning: 2017 CrossFit Games Open WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches...Read More