Thursday, 01 December 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

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Monday, 28 November 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Conditioning:

Every 4 minutes perform 1 set of:

20/16 Calorie row

20 Wall-ball shots (20/14)

50-ft Double dumbbell overhead walking lunges (2×50/35)

Rest remaining time

4 sets for completion

 

Strength:

Pause* Front Squat

3 reps @ 65, 70, 70, 75, 75%

 

For quality

*3 second pause at the bottom

 

 

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Saturday, 26 November 2022

Conditioning:

4 Sets of:

Every 2:30, perform the following:

15/12 Cal bike

12 Front squats (155/103)

Max rep muscle-ups*

Rest 4:00 between sets

 

For score

*Muscle-ups (ring or bar) – Rx, Chest-to-bar – Intermediate, Chin-over-bar – Beginner

 

 

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Friday, 18 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

50 Deadlifts (135/93)

40 Shoulder to overhead (135/93)

30 Front squats (135/93)

20 Power cleans (135/93)

10 Thrusters (135/93)

 

For time

(20:00 cap)

 

 

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Wednesday, 16 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

Partner WOD

400m Farmers walk (2 x 50/35)

80 Squats/Plank hold

70 Pull-ups/Superman hold

60 Sit-ups/Wall sit hold

50 Burpees/Static hang

40 Ground-to-overhead (95/63)/Handstand hold

30 Deadlifts (225/153)/Hollow hold

200m Farmers walk (2 x 50/35)

 

For time

(40:00 time cap)

Instructions: Both partners perform the Farmers walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.

 

 

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Monday, 14 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Strength:

Every two minutes on the minute, complete

1 Front squat*

 

For load

 

*Athlete starts with 40% of their 1-rep max front squat, for first 5 sets, add 10%.

After 80%, add 5% every two minutes until failure.

 

Accessory:

100 Abmat sit-ups

 

For time

(6:00 cap)

 

 

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Friday, 11 November 2022

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

Celebrating Veteran’s Day! Thank you to all who are serving or have served!

Join us for a FREE trial class TODAY, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

Hero WOD

“Jack”

Complete as many rounds and reps as possible in 20-minutes of:

10 Push Press (115/73)

10 Kettlebell swings (53/35)

10 Box jumps (24/20″)

 

For score

 

 

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Wednesday, 09 November 2022

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

“Bakin’ our Legs”

Partner WOD, equal work required

400m Run

100-ft Double kettlebell front rack walking lunges (2 x 53/35)

4 Rope climbs

40 Calories bike (legs only)

30 Toes-to-bar

20 Handstand push-ups

10 Hang squat cleans (155/103)

 

3 Rounds for time

(45:00 cap)

Compare to Saturday, 30 July 2022

 

 

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Monday, 07 November 2022

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

Partner WOD*

10 Synchronized toes-to-bar

50/40 calories skied

10 Synchronized toes-to-bar

10 D-ball cleans (100/70)

10 Synchronized toes-to-bar

300-ft D-ball carry (100/70)

10 Synchronized toes-to-bar

10 D-ball cleans

10 Synchronized toes-to-bar

50/40 calories skied

10 Synchronized toes-to-bar

 

For time

(20:00 cap)

*Equal work required

 

Strength:

Perform the following clean complex:

Power clean ⇒ Squat clean ⇒ Power clean ⇒ Squat clean

At the following percentages:

50, 60, 70, 75, 80% 1-RM Clean

 

For quality

 

 

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Wednesday, 02 November 2022

Join us for a FREE trial class Saturday, Nov 5th! No experience required, we can modify everything!

Conditioning:

“WOD on Earth Did We Get Into?”

3-person team WOD, equal work required

As many reps as possible in 12 minutes of…

9-15-21-27-33-39-45…

Alternating dumbbell ground to overhead (50/35)

Pull-ups

Synchronized stationary overhead plate lunges (45/25)

 

For score

 

Strength:

Shoulder Press

Every 3 minutes on the minute, for 15 minutes, perform

10 Reps at 60% 1-Rm

 

For quality

 

 

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Tuesday, 01 November 2022

Join us for a FREE trial class Saturday, Nov 5th! No experience required, we can modify everything!

 

Skill:

10 sec. Handstand hold into 10 strict handstand push-ups

10 sec. Ring support hold into 10 strict ring dips

10 sec. Handstand hold into 8 strict handstand push-ups

10 sec. Ring support hold into 8 strict ring dips

10 sec. Handstand hold into 6 strict handstand push-ups

10 sec. Ring support hold into 6 strict ring dips

10 sec. Handstand hold into 4 strict handstand push-ups

10 sec. Ring support hold into 4 strict ring dips

10 sec. Handstand hold into 2 strict handstand push-ups

10 sec. Ring support hold into 2 strict ring dips

 

For time

( 15:00 cap)

 

Conditioning:

42-30-18 rep rounds of:

Deadlift (155/103)

Box overs (24/20″)

 

For time

(12:00 cap)

 

 

 

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Monday, 31 October 2022

MP CrossFit thanks DJ Fre and Jessica Groden for helping make Festivus Games a success! 

Join us for a FREE trial class Saturday, Nov 5th! No experience required, we can modify everything!

Conditioning:

“Hallo-WOD”

Partner WOD, equal work required

 

10 Pull-ups

31 Wall ball shots (20/14)@(10/9)

10 Power snatches (95/63)

31 Kettlebell swings (53/35)

10 Toes to bar

300m Run (together)

 

4 Rounds for time

 

 

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Saturday, 29 October 2022

 

Congratulations to MPCF’s own “2 Old Guys” for their 2nd place finish in the Men’s Masters Division at Festivus Games! Ape Strong!

 

Skill/Accessory Work:

10 Banded lat activation

1:00 Rest

3 Rounds for quality

 

…Rest 2:00 then…

 

10 Feet elevated ring rows

1:00 Rest

2 Rounds for quality

 

Conditioning:

2-4-6-8-10 Deadlifts (225/153)

1-2-3-4-5 Wall walks

2:00 Rest

(20:00 cap)

 

2 Rounds for time

 

 

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Monday, 24 October 2022

Join us this Friday, Oct 28th for a FREE trial class! No experience needed!

 

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thrusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

Compare to Wednesday, 18 August 2021

 

Strength:

Back squat

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

 

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