Saturday, 14 May 2022

Get your MP spring/summer gear here!

Join us TODAY at 0900 for a FREE WOD!

No CrossFit experience needed!

 

Conditioning:

400m Run

…then immediately into three rounds of…

10 Pull-ups

15 Push-ups

20 Squats

…then…

400m Run

5:00 Rest

 

2 Rounds for time*

(20/14# Vest optional for Rx+)

*For first timers there will be a scaled version posted at gym

 

 

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Wednesday, 04 May 2022

Get your MP spring/summer gear here!

Conditioning:

12/9 Calories bike

10m Handstand walk

10 Kettlebell goblet squats (72/53)

12 GHD sit-ups

 

3 rounds for time

 

Strength:

Back Squat

1-rep max

Compare to Wednesday, 21 April 2021

 

 

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Saturday, 30 April 2022

Join us today at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

Partner WOD

40 Calories rowed

30 Alternating dumbbell snatches (50/35)

30 Wall-ball toss* (20/14)

30 Calories biked

20 Wall-ball sit-up throws (20/14) @ (5m)

20 Pull-ups

20 Calories skied

10 Ring dips

10 Partner push-ups w/clap

 

2 rounds for time

*For wall-ball toss, partners stand 15-ft apart, partner A does full squat wall-ball throw towards partner B, who then picks up the wall-ball and does a full squat wall-ball throw back towards partner A.  This constitutes two reps.

 

 

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Wednesday, 27 April 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

 

Conditioning:

MPCF Fitness Challenge WOD

20 Plate-facing burpees

20 Sit-ups

20 Front squats (45/33)

20/16 Calories rowed

80 Speed skips

 

4 rounds for time

 

 

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Tuesday, 26 April 2022

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed!

 

Skill:

10 Hollow rocks

10 Arch rocks

10 Hollow arch swings on bar

Rest 1:00

 

3 rounds for quality

 

Conditioning:

Partner WOD

1:00 work/0:15 transition at the following stations*

 

Calories ski erg

Alternating dumbbell hang clean & jerk (50/35)

Stationary plate overhead alternating lunges (45/35)

Rope climbs (12′)

Double-unders

Abmat butterfly sit-ups

 

4 rounds* for total score

Compare to Wednesday, 17 November 2021

*partners each work for a full 0:30 during each minute

1:30 rest between rounds

 

 

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Saturday, 16 April 2022

Get your MP spring/summer apparel HERE !

 

Conditioning:

15/12 Calories biked

10 Handstand push-ups

50 Double unders

5 Strict handstand push-ups

15/12 Calories biked

Rest 1:00

 

4 rounds for time

(23:00 minute cap)

 

Strength:

Hang Power Clean

5 cyclic reps at:

35-45-55-65-70-75%

 

For quality

 

 

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Saturday, 09 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start Monday, 11 April!!

 

Conditioning:

400m Run

20 Toes to bar

10 Handstand push-ups

5 Deadlifts (315/205)

500m Row

 

3 Round for time

(30:00 cap)

 

 

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Friday, 08 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start Monday, 11 April!!

 

Conditioning:

Partner WOD

Complete as many reps as possible in 6:00 (equal work) of:

10 Pull-ups

20 Sit-ups

10 Wallball shots (20/14) @ (10/9′)

20 Burpees

 

…Rest 1 min, then…

2 Min AMCAP row

 

…Rest 1 min, then…

Complete as many reps as possible in 4:00 (equal work) of:

8 Pull-ups

16 Sit-ups

8 Wallball shots (20/14) @ (10/9′)

16 Burpees

 

…Rest 1 min, then…

2 Min AMCAP bike

 

…Rest 1 min, then…

Complete as many reps as possible in 2:00 (equal work) of:

6 Pull-ups

12 Sit-ups

6 Wallball shots (20/14) @ (10/9′)

12 Burpees

 

…Rest 1 min, then…

2 Min AMCAP ski

 

For total reps and total calories

 

Strength:

Every 1:15 complete one complex, for 7 sets*

Power snatch ⇒ hang squat snatch

*Start at 20% of 1-rm snatch, increase by 10% each set to 80%

 

For quality and positional work

 

 

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Wednesday, 06 April 2022

Sign-up for the Nutrition Challenge and the Fitness Challenge!!

They both start Monday, 11 April!!

 

Conditioning:

Buy-in:

500m Row

For time

 

…rest 4-minutes, then…

12 Burpees-over-bar

6 Thrusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 4-minutes, then…

Sell-out:

1000m Bike

For time

 

 

Strength:

Pause Front Squats

4 @ 45% 1-rm

4 @ 55%

3 @ 65%

3 @ 70%

3 @ 75%

3 @ 75%

 

For quality

 

 

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Tuesday, 29 March 2022

Join us this Wednesday for a FREE WOD at any class times!

No CrossFit experience needed!

 

Conditioning:

Partner WOD, equal work required

500m Row

32 Single arm dumbbell thrusters (50/35)

18 Burpees over rower

 

For time

(5:00 cap)

 

…Rest 3:00 then…

 

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

 

Strength:

Deadlift

7-rep max

 

For load

(10:00 cap)

 

 

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Friday, 18 March 2022

Join us this Saturday at 0900 for a FREE WOD! No experience needed!

Conditioning:

20 Thrusters (95/63)

30/24 Calories Biked

20 Thrusters

 

For time

(7:00 cap)

 

…rest 10:00, then…

As many reps as possible in 8-minutes of:

25’* – 50′ – 75′ – 100’…

Double dumbbell front rack walking lunges (50/35)

10/8 – 15/12 – 20/16 – 25/20…

Calories rowed

 

For score

*1 rep per 5’ completed

 

…rest 4:00, then…

In team of 3, perform:

Max calories skied in 6:00*

 

For score

*Equal work required. Team members switch every 30 seconds.

 

 

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Tuesday, 01 March 2022

 

 

Conditioning:

48 Double-unders

12 Thrusters (95/63)

6 Bar-facing burpees

Rest 2:00

 

4 rounds total work time*

*try to maintain similar pace on each round

 

Core Work:

20 Half-tacos

10 Crossed-arm sit-ups

5 Rower pike-ups

Rest 2:00

 

3 Rounds for quality

 

 

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Saturday, 05 February 2022

Ladies, join us tonight at 5:30pm for our 2nd Annual Galentine’s!

 

Conditioning:

“Galentine’s 2022″

0:45 work, 0:45 transition at the following stations:

Wall-ball shots (20/14)@(10/9′)

Sledge swings (10/8)

Toes to bar

Box jumps (24/20”)

Rope climbs

Plate-facing burpees

Kettlebell swings (53/35)

Alternating stationary lunges

Low plank isometric hold

Alternating dumbbell ground to overhead (50/35)

 

2 Rounds for max reps

 

 

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Wednesday, 02 February 2022

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”*

2: Max calories on rower/ski erg/bike**

 

For score of total calories

*1 round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 squats

**Athlete must rotate each round between the rower, ski erg, and bike

 

 

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