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...Read More
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 Post results and experiences to commentsRead More
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 Post results and experiences to commentsRead More
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 &...Read More
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 Post results and experiences to...Read More
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) Post results and experience to commentsRead More
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,...Read More
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%...Read More
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...Read More
