Endurance/Skill: 250m Row sprint Rest 2:00*   7 rounds for time *After completing the row, 2 minute rest begins. During rest perform 8 alternating pistols and then rest for the remainder.   Core: 30′ PVC kettlebell walk* 10 OHS (@ the end of the walk) Rest 2-3 minutes between rounds   3 rounds for...Read More

Congratulations to Mayhem Freedom (team), Mat Fraser, and Tia-Clair Toomey for winning the 2019 CrossFit Games!   Conditioning: WOD 1: 500m Row 30 Bar-facing-burpees For time (6:00 cap) Courtesy of Masters CrossFit Games 2019   …rest 10:00, then… 300m run 15 Pull-ups 5 Squat cleans (185/123)   3 round for time (15:00 cap)   Mobility:...Read More

  Conditioning: 10 Overhead squats (115/73) 10 Box overs (24/20″) 10 Thrusters (135/93) 10 Toes-2-bar 10 Power cleans (185/123) 10 Burpee muscle-ups 10 Power cleans 10 Toes-2-bar 10 Thrusters 10 Box overs 10 Overhead squats   For time   Mobility: Overhead distraction Spine smash Twisted cross Reclined spinal twist     Post results and experiences...Read More

  Rest Day     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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: Perform 30 seconds on, 30 seconds rest of: Wall-ball shots (25/20) @ (10/9′) Calories rowed D-ball cleans (100/80) Calories biked Knees-2-elbows   3 rounds* for total reps *rest 1:00 between rounds   Strength: Option 1: 1-rep max make-up   For max load   Option 2: Front Squats 5 @ 65% 3 @ 75%...Read More

Tuesday night class this week is canceled. All other classes normal.   Conditioning: MPCF Presents: “Pick a Board WOD” Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Flexibility/Mobility: Hip Capsule Stretch T-Spine Smash Quad Smash Overhead Distraction     Post results and experiences to commentsRead More

  Conditioning: 30 Overhead squats (95/65) 30 Calories biked 30 GHD sit-ups 30 Calories rowed …rest 3:00, then… 20 Overhead squats (115/80) 20 Calories biked 20 GHD sit-ups 20 Calories rowed …rest 2:00, then… 10 Overhead squats (135/95) 10 Calories biked 10 GHD sit-ups 10 Calories rowed   For time   Mobility: Reclined spinal twist...Read More

  Rest Day     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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: MPCF Board WOD “Hotel 100” 100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s) For Time* *Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s.   Here is a video of Jason Khalipa, 2008 Games Champion, performing this WOD. Warning,...Read More

  Conditioning: Partner WOD 16-32-48-64 rep rounds of: Wall-ball shots (25/20) @ (10/9′) 8-16-24-32 rep rounds of: Alternating plank push-ups 4-8-12-16 rep rounds of: Squat cleans (185/123) 2-4-6-8 rep rounds of: Rope climbs (15′) 400-600-800-1000m Sprints   4 rounds* for time *Instructions: All numbers are team totals. Equal work must be performed on each exercise....Read More