Conditioning: MPCF Board WOD Spend some time with one of the “Heroes” Badger, Bulger, Daniel, Jason, Jeremy, Jerry, Josh   Post score or time   Strength: Deadlift 5-5-4-4-3-3 Start at 60%, increase by 5% each set     Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist –...Read More

  Conditioning: Option 1: 2017 CrossFit Games Open WOD 17.2 Complete as many rounds and reps as possible in 12-minutes of: 2 rounds of: 50′ Weighted Walking Lunges 16 Toes-2-Bar 8 Dumbbell Power Cleans …then… 2 rounds of: 50′ Weighted Walking Lunges 16 Bar Muscle-ups 8 Dumbbell Power Cleans …now repeat, alternating between Toes-2-Bar and...Read More

Heat 1 of the competition starts at 0900. Gym will open at 0830. If you haven’t signed up, contact Coach Jimmy.   Conditioning: 2017 CrossFit Games Open WOD 17.2 Complete as many rounds and reps as possible in 12-minutes of: 2 rounds of: 50′ Weighted Walking Lunges 16 Toes-2-Bar 8 Dumbbell Power Cleans …then… 2...Read More

  Conditioning: Option 1: Partner WOD: 5 x 200m Run Sprints* 40 Burpees 3 x 250m Row Sprints* 20 Knees-2-Elbows 10 Muscle-ups 100 Double Unders   2 rounds for time *Alternate which partner does the odd numbered sprint. If A runs, B will row. And then in round 2, switch.   Option 2: NIGHT CLASS...Read More

  Strength: Bench Press 1-rep max For max load Conditioning: Every minute on the minute for 12 minutes perform: 1 Power Clean (95% 1RM) 10m Sprint 3 Chest-2-Bar Pull-ups 10m Sprint 2 Burpees*   For Score *On last minute, perform as many burpees as possible. Last minute burpee count is score.   Flexibility: 15 Front...Read More

Rhonda, Robert, and Sarah representing MP at the Whole Person indoor Triathlon! 2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning: “Raising the Bar” 30 Overhead Walking Lunges (35/25) 20 Slammers (12/8) 10 Thrusters (115/73) 20 Wall-Ball Push-ups 30/20 Calories Rowed*   4...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Strength & Conditioning: Partner WOD (co-ed if possible) 0:00-4:00 Back Squat Max weight lifted -males @ 135 or 175* -females @ 95 or 135*   4:00-8:00 Rest   8:00-25:00 Perform 16 alternating rounds** of:...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning: Partner WOD* “Time to make lemonade with the lemons!” 20 Triple Unders 40 Wall-Ball Volleyball Throws @ 8′ (25/20/16)* 20 Chest-2-Bar Pull-up Run 800m 30 GHD Sit-ups 30 Shoulder Press (95/63) 30 Overhead Squats...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning: Complete as many rounds as possible in 4 minutes of: 5 Power Snatches (135/93) 20 Double Unders …rest 2 minutes Complete as many rounds as possible in 4 minutes of: 5 Power Cleans (155/103)...Read More

2017 CrossFit Games registration now live! Click HERE Team name: Ape Nation 2017 CrossFit Judges course now open! Click HERE   Conditioning: 24 Double Unders 15 Slammers (12/8) 9 Ring Dips 6 Goblet Squats (72/53)   3 rounds for time   Strength: Front Squats 3 reps @ 60% 1RM 3 reps @ 70% 3 reps...Read More