MPCF Board WOD “Grace” 30 Clean and Jerks (135/93)   For Time   Post time to comments Compare to Tuesday, 30 May 2012     Gymnastics WOD: Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes 20 Front Leg Swings each leg Hold Pike Stretch for 2 minutes  ...Read More

  Strength WOD: Snatch Balance (20 minute cap) Warm-up 10, 7, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Conditioning WOD: “Toes Overhead” 21-15-9 rep rounds of: Toes-2-Bar Overhead Squats (95/63)   For Time     Post strength experience and time...Read More

    Inspirational thought: It’s never too late to be what you might have been.     Strength WOD: Jerk (20 minute cap) Warm-up 8, 6, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Skill WOD: Perform 30 reps, 15 each...Read More

  Inspirational thought: It’s never too late to be what you might have been.     Strength WOD: Thruster (20 minute cap) Warm-up 8, 6, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Conditioning WOD: “Til I Collapse” Complete as many...Read More

Trouble!!   Strength WOD: Snatch Balance 5-4-3-2-1-1-1-1 (25 minute time cap)   …Rest   Conditioning WOD: “Goblet Cleaning 2” 5 Clean and Jerk (155/103) 10 Goblet Squats (53/35)* 15 V-ups   3 rounds for time Similar to Saturday, 07 September 2013   *Rx+ option: Goblet Pistols (20) 5 each leg     Post weights for...Read More

Original MP CrossFit, 2009   Inspirational thought: The body can do so much more than we realize. It is the mind we have to convince.     Strength WOD: Overhead Squat (20 minute cap) Warm-up 10, 7, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More

  “The Load We Bear”   Complete 5 rounds of 4 cycles of: Squat Clean Push Press Back Squat Behind neck Push Jerk   Weight: Rx: Male: 95, 115, 125, 135, 145 Female: 63, 73, 83, 93, 103   Masters 55+: Male: 75, 85, 95, 115, 125 Female: 53, 63, 73, 83, 93    ...Read More

The 0845, 1200, and kids classes will be canceled Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Inspirational thought: The body can do so much more than we realize. It is the mind we have to convince.     Strength WOD: Perform the following for quality (25 minute cap):...Read More

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.   Strength WOD: Jerk 5-4-3-2-1-1-1-1 (20 minute time cap)     …Rest 5 minutes     Conditioning WOD: Complete as many rounds and reps as possible in 20 minutes...Read More

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Option 1: MPCF Board WOD “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   rest 3:00 between rds   5 rounds for time Compare to Friday, 21...Read More