This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD...Read More

  Conditioning: Row 500m 15 Sumo deadlift high-pull* Run 400m 15 Thrusters* Row 500m 15 Hang power snatch* Run 400m 15 Bar-over-burpees   2 rounds for time *Use the same load for all lifts… 50% body weight   Post results and experiences to commentsRead 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: 30′ Handstand walk 20/18 Calories biked 60′ D-ball high carry (100/80) 10 Alternating dumbbell snatches (75/50)   5 rounds for time   Flexibility: Half straddle Middle straddle Pike Butterfly     Post results and experiences to commentsRead More

  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