Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday.   Conditioning: 10 Squat Cleans (185/123) …then… 2 rounds of: 50...Read More

Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday.   Conditioning: 2017 CrossFit Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55...Read More

And the winner is…Bradley!   Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift High-Pull (75/50) Box Jumps (20″) Push Press (75/50)   3 rounds for score Compare to Wednesday, 01 August 2012 Perform as many reps as possible in one minute at each station, then rotate to...Read More

And the contestants were… Skill: Row 200m All Out Rest 3 minutes Perform 3 x 300m @ 90% 200m pace Rest 90 seconds between rounds   For quality and skill work   Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15...Read More

The MP family welcomes our newest member, Sawyer McKone! Congratulation to Bradley and Courtnie McKone!   Conditioning: Option 1: “Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 6 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time Compare to Friday, 14 March 2014   Option 2: 2017...Read More

Conditioning: 600m Row 50 Double Unders 40 Sit-up Slammers (12/8) @ 2m 30 Calories on Assault Bike 20 Kettlebell Swings (53/35) 10 Deadlifts (225/150)   2 round for time   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00   Royal Huddleston Burpee Challenge: Day...Read More

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