Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63) For Score (run is 1 rep per 50m) Strength: Snatch 1-rep max Compare to Wednesday, 05 May 2021 Post results...Read More
Join us TODAY at 0900 for a FREE WOD! No CrossFit experience needed! Skill: 5 Weighted strict pull-ups Rest 2:00 4 Round for quality (15:00 cap) Conditioning: 21-15-9 Rep rounds of: Clean and jerk (95/63) Handstand push-ups 800m run at the end of each round For time (25:00 cap) Post...Read More
Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation* 2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but...Read More
Endurance: 15/12 Calories rowed 15/12 Calories biked Rest 90 seconds 15/12 Calories rowed 15/12 Calories skied Rest 90 seconds 4 rounds for time Strength: Front Squats Find 10-rep max For max load Post results and experiences to commentsRead More
The following classes are canceled this week only. We sincerely apologize for any inconvenience. Thursday 1200; Friday 0630, 0845 Open Gym 1200-1330 For all UNLIMITED members 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...Read More
The following classes are canceled this week only. We sincerely apologize for any inconvenience. Wednesday 0630; Thursday 1200; Friday 0630, 0845 Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower For time (10:00 cap) …Rest 5:00, then… 20 Chest-2-bar pull-ups 30 Power snatches...Read More
The following classes are canceled this week only. We sincerely apologize for any inconvenience. Tuesday 0630; Wednesday 0630; Thursday 1200; Friday 0630, 0845 Conditioning: Complete as many reps as possible in 4-minutes of: 10 High/lows 10 Alternating dumbbell snatches (50/35) 10 Calories rowed …rest 3:00, then… Complete as many reps as possible in 4-minutes...Read More
“SP5 Joseph C. Lupo” US Army veteran, SP5 Joseph C. Lupo, was born on May 18, 1943. During operations in Vietnam, SP5 Lupo was killed in action when the medic truck he was in struck a 500lb enemy booby trap (IED) on August 26, 1967. The cash-in signifies the year when SP5 Lupo was born,...Read More
Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited! Conditioning WOD 1: Fitness Challenge WOD MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups For Time (10:00 cap) …rest 5:00, then… Conditioning WOD 2: 8 Bar-facing burpees* Rest 1:00 5 rounds for time...Read More
