Friday, 25 November 2022


Black Friday WOD time is 0900 only. Saturday class is normal time.

Join us TODAY for a FREE trial class! No CrossFit experience needed!

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/113)

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 Kettlebell Swings (70/53)

20 Deadlifts (325/213)

 

For Time

Compare to Friday, 26 November 2021

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

Post results and experiences to comments

Tuesday, 15 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

2 rounds of:

50′ Double dumbbell front rack walking lunges (2 x 50/35)

50 Double-unders

50′ Handstand walk

50 Double unders

…Rest 5-minutes, then…

2 rounds of:

50′ Double dumbbell front rack walking lunges (2 x 50/35)

50 Double-unders

50′ Handstand walk

50 Double unders

 

For time

 

Skill:

10 Single leg kettlebell cross0vers*

1:30 Rest

 

3 Rounds for quality

*Athlete increases load each set if successful on previous set

 

 

Post results and experiences to comments

Saturday, 12 November 2022

Conditioning:

“Baller”

Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)

 

3 rounds for time

*Ball Cleans are squat cleans.

 

…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)

 

Compare to Monday, 14 September 2020

 

 

Post results and experiences in comments

Wednesday, 09 November 2022

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

“Bakin’ our Legs”

Partner WOD, equal work required

400m Run

100-ft Double kettlebell front rack walking lunges (2 x 53/35)

4 Rope climbs

40 Calories bike (legs only)

30 Toes-to-bar

20 Handstand push-ups

10 Hang squat cleans (155/103)

 

3 Rounds for time

(45:00 cap)

Compare to Saturday, 30 July 2022

 

 

Post results and experiences to comments

Monday, 07 November 2022

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

Partner WOD*

10 Synchronized toes-to-bar

50/40 calories skied

10 Synchronized toes-to-bar

10 D-ball cleans (100/70)

10 Synchronized toes-to-bar

300-ft D-ball carry (100/70)

10 Synchronized toes-to-bar

10 D-ball cleans

10 Synchronized toes-to-bar

50/40 calories skied

10 Synchronized toes-to-bar

 

For time

(20:00 cap)

*Equal work required

 

Strength:

Perform the following clean complex:

Power clean ⇒ Squat clean ⇒ Power clean ⇒ Squat clean

At the following percentages:

50, 60, 70, 75, 80% 1-RM Clean

 

For quality

 

 

Post results and experiences to comments

Friday, 28 October 2022

Thank you to all our Festivus volunteers! 

Join us today, Oct 28th for a FREE trial class! No experience needed!

Conditioning:

500m Ski

70 Single unders

35 Toes-2-bar

1000m Row

20 Alternating dumbbell snatches (50/35)

10 Strict handstand push-ups

2000m Bike

10 Strict pull-ups

20 Alternating dumbbell clean to overhead (50/35)

1000m Row

35 Sit-ups

70 Double unders

500m Ski

 

For time

(30:00 cap)

 

 

Post time and experiences to comments

Monday, 24 October 2022

Join us this Friday, Oct 28th for a FREE trial class! No experience needed!

 

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thrusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

Compare to Wednesday, 18 August 2021

 

Strength:

Back squat

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

 

Post results and experiences to comments

Saturday, 15 October 2022

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:

Deadlift

10-rep max

 

For load

 

 

Post results and experience to comments

Friday, 30 September 2022

Join us today, Friday the 30th for a FREE class!

No experience needed! We have progressions for EVERYONE!

Vitality Shoulder Health Seminar TODAY, Friday the 30th at 1830. Open to public!

 

Conditioning:

15 Squat cleans (115/78)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 4:00 then…

10 Squat cleans (135/93)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 8:00 then…

5 Squat cleans (185/123)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 12:00 then…

3 Squat cleans (215/143)

25′ Handstand walk

15 Chest to bar pullups

 

For time*

(16:00 cap)

*Scaling options will be posted at gym

 

Skill/Assessory work:

Turkish Get-up

3 set of 10 (5 each side)

Increase load each set*

 

For loads

 

*athlete may only increase load each set if they are successful at previous set

 

 

Post results and experience to comments

Monday, 19 September 2022

Congratulations Michelle, on the completion of the CrossFit Level 1 Certification Course!

Ape Strong!

Join us this Saturday the 24th at 0900 for a FREE class!

No experience needed!

 

Conditioning:

“3-6-9”

As many rounds and reps as possible in 8 minutes of the following:

3 Chest to bar pull-ups

6 Toes to bar

9 Squats

…Rest 2:00 then…

As many rounds and reps as possible in 8 minutes of the following:

3 Thrusters (125/83)

6 Front squats (125/83)

9 Bar-facing burpees

…Rest 2:00 then…

As many rounds and reps as possible in 8 minutes of the following:

3 Devil presses (50/35)

6 Box jump overs (30/24″)

9 Handstand pushups

 

For score

 

 

 

 

Post results and experiences to comments

Wednesday, 14 September 2022

It is with great sadness I announce the passing of our adopted gym gorilla, Jo-Jo. He passed on July 31, 2022 at the age of 42, which is considered geriatric age in gorillas. He was known as the “Gentle Giant”. Jo-Jo had 5 offspring, so his legacy will live on! RIP Jo-Jo! Ape Strong!

Join us this Friday, September 16th for a FREE class!

No fitness experience needed!

Friday night class is canceled this week only. Sorry for any inconvenience.

 

Conditioning:

MPCF Board WOD

“Jo-Jo”

15-12-9-7 rep rounds of:

Box jumps/overs* (24/20″)

Kettlebell swings (53/35)

Wall-ball shots (20/14)@(10/9′)

Calories rowed

 

For time

Compare to Wednesday, 24 March 2021

*In rounds of 15 and 9, athlete performs box jumps.  In rounds of 12 and 7 athlete performs box overs.

 

 

Post results and experiences to comments

Wednesday, 07 September 2022

Join us this Saturday, September 10th for a FREE class! Everyone welcome!

 

Skill:

Rope climb foot work

 

For technique practice

 

Conditioning:

Partner WOD

50/40 Assault bike calories

20 Strict handstand push-ups

40/32 Assault bike calories

30 Toes-2-bar

30/24 Skierg calories

40 Burpees-box get overs (20″)

30/24 Skierg calories

30 Toes-2-bar

40/32 Row calories

20 Strict handstand push-ups

50/40 Row calories

 

For time

 

 

Post results and experiences to comments

Friday, 02 September 2022

Join us TODAY for a FREE class!

No fitness experience needed!

Join us this Labor Day, September 5th at 0900! Everyone welcome!

This will be the ONLY class time this day. 

 

Skill:

10 Straddle seated double dumbbell strict press

Rest 1:00

10 Gorilla rows

Rest 1:00

 

3 Rounds for quality

 

Conditioning:

500m Row then…

5-4-3-2-1 Squat cleans (135/93)

10-8-6-4-2 Box jump overs (24/20″)

 

2 Rounds for time

(18:00 cap)

 

 

Post results and experiences to comments

Monday, 29 August 2022

Join us this Friday, September 2nd for a FREE class!

No fitness experience needed!

Best of luck in Michigan Doc Ryan! Your MP family will miss you!

 

Conditioning:

“Massey”

Buy-in:

800m Run*

…then…

21-15-9 rep rounds of…

GHD Sit-ups

Chest to bar pull-ups

Wall-ball shots (20/14)@(10/9′)

Deadlifts (225/153)

…then…

Sell-out:

800m Run*

 

For time

*If you have a ruck sack, wear it. Buy-in weight is (30/20). Sell-out (50/35).

 

 

Post results and experiences to comments