CrossFit’n Santa! Gym closed Tuesday for Christmas! Monday and Wednesday classes will ONLY be at 0900.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Partner WOD 24-20-16-12-8 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Swings (72/53) Alternating Partner Pistols Calories Rowed   For Time (15:00 cap) *Equal work required   Strength: MPCF Board WOD Max load for 1...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Pick a MPCF Board WOD Which ever you picked 2 weeks ago, do the opposite this week! “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Skill: 100m Row* …rest 2 minutes, then repeat 5 rounds for total sprint time *All out effort   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20...Read More

  Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) @ (10/9’)   For Time Compare to Saturday, 16 December 2017   Flexibility/Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…  Partner AMRAP 2: 08:00-15:00: Accumulate as many calories biked as possible in 7 minutes   …rest 15:00-17:00, then… Partner AMRAP 3:* 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12 Ring Dips 16...Read More

MP CrossFit is sad to say bye to one of our coaches. Coach Michael has been a great addition to the MP staff. You will be missed. Good luck in all your future endeavors! Lift strong!!   Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Back Extensions 10 Pistols 5 Muscle-ups   3 rounds...Read More

  Condition: Partner WOD* 15 Burpee Box Overs (24/20″) 10 Cleans (135/93) 15/12 Calories Biked 12 Burpee Box Overs 8 Snatches (135/93) 12/9 Calories Biked 9 Burpee Box Overs 5 Thrusters (135/93) 9/6 Calories Biked   4 round for time *Alternate exercises   Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon –...Read More

  Conditioning: Pick a MPCF Board WOD “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!   For Time Compare to Monday, 11 March 2013   OR… “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats...Read More

  Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Weighted Pull-ups (30/20) 10 Goblet Squats (97/62) 15/12 Calories Biked 20m Handstand Walk …then 30 Burpee sell-out   For Time   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization –...Read More