2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation Conditioning: 50 Calorie Row 40 Toes-2-Bar 30 Wall-Ball Shots (20/14) @ (10/9′)* 20 Cleans (135/95)* 10 Muscle-ups   2 rounds for time (35:00 cap)   Flexibility/Mobility: Couch Stretch – 1:30/side Sink Mobilization – 2:00 Posterior Chain Floss – 1:30/leg Elevated...Read More

Some Old school pics from 2015/2016 2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation     Conditioning: 15-12-9 rep rounds for time of: Deadlifts (245/163) Handstand Push-ups   …Rest 5 minutes 15-12-9 rep rounds for time of: Clean & Jerk (155/103) Pull-ups   …Rest 3 minutes 30/18 Calories...Read More

2018 CrossFit Games registration now live! Click HERE Affiliate name: MP CrossFit Team name: Ape Nation   Strength & Conditioning: Partner WOD 100 Wall-ball shots (20/14) @ (10/9′) 40 Calories Rowed 30 cleans (135/95) 80 Wall-ball shots 30 Calories Biked 20 cleans (185/135) 60 Wall-ball shots 200 Double Unders 10 cleans (225/155)   For Time -Equal...Read More

  Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and… Straddle Jump to Handstand x 10 reps One-leg Tuck Jump to Handstand x 10 reps   Conditioning: Run  400m …rest 2 minutes, then perform: 3 rounds of: 5 Muscle-ups 10 Alternating Dumbbell Snatches (50/35) 15 Sit-up Slammers (12/8) @ 2m 20/16 Calories Rowed …rest 2...Read More

Congrats to “The Troop” for winning 3rd Place in their bracket at the KO in the OK! Fun times with fun people!   Conditioning: “This is a lot” 2-minutes of: Max Calories Biked   …rest 3:00, then… 15 Wall-Ball Shots (20/14) @ (10/9′) 10 Overhead Lunges (20/14) 25 Wall-Ball Shots 10 Overhead Lunges 15 Wall-Ball...Read More

To be your best in 2018, the work starts here! Classes today are only at 0630, 0900, and 1200.   Conditioning: “Dominating starts NOW!” Buy-in: 40/25 Calories Biked   …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5...Read More

Gym closed Monday for New Years! Tuesday classes will ONLY be at 0900 and 1200. Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female)* Part 1: 10 Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/35) 60 Wall-Ball Shots (20/14) @...Read More

Gym closed Monday for Christmas! Tuesday classes will ONLY be at 0900 and 1200.   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

Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 GHD Sit-ups   5 rounds for time   Strength: Back Squats 1-rep max Compare to Wednesday, 21 June 2017   Flexibility/Mobility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Spine Smash – 2:00  ...Read More

  Bike Skill: 10 x 10 seconds all out, 60 seconds rest For max calories   Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders   …rest 3 minutes… Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups...Read More