Skill: Incline Rows 5-5-5-5 *Perform 40 Double Unders after each set Conditioning: “Cleaning and Swinging” Every minute on the minute for 7 minutes perform: 20 meter sprint 2 Power Cleans* 2 Front Squats …Rest 9:00 Perform the following: 20-15-10 Meters of Walking Lunges** Kettlebell Swings (70/53) For Time (7:00 cap)...Read More
0630 class is canceled. Sorry for any inconvenience. All other scheduled classes are normal. Skill: Practice 10 minutes on: Straight Legged Box Jumps 5-5-5-5* *Hold Overhead Distraction 30 seconds/side after each set For Quality Conditioning: “Cardio Killer” 800m Run 80 Double Unders 800m Row 600m Run 60 Double Unders 600m Row 400m...Read More
The 0630 class on Tuesday is canceled this week. Strength: Shoulder Press 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85% For Max Reps Conditioning: “Change” 20 Burpees 5 Bar Muscle-ups 10 Overhead Squats (135/93) Run 200m 20 Box Overs (30/24″) 5 Ring Muscle-ups 10 Double...Read More
Strength: Back Squat 5-5-5-5-5 For Max Load Conditioning: “Not Afraid” 600m Run 50 V-ups 400m Row 30 Snatches (95/63) 200m Run 10 Clean and Jerk (155/103) For Time Mobility: Hip Capsule – 2:00/side Overhead Distraction – 2:00/side Couch Stretch – 2:00/side For Quality Post Load, Time, and...Read More
Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand For Quality Conditioning: Complete as many rounds as possible in 6:00 of: 2 Muscle-ups 4 Wall-Ball Push-ups 8 Half Tacos...Read More
Congrats to all MPCF competitors! Represented MP well this weekend! Strong Work! Strength: Front Squats 5-5-5-5-5 For Max Load Conditioning: “Make it a double” 100 Double Unders Run 600m 25 Pull-ups 50 Burpees 25 Pull-ups Run 600m 100 Double Unders For Time Mobility: Quad Smash – 2:00/leg Overhead T-Spine Smash...Read More
Friday evening and Saturday morning classes are canceled due to Battle at the Ballpark competition at OneOk field. Come support the 3 MP CrossFit teams; competing at 1800, 1900, and 2000 on Friday evening. Skill: Practice for 10:00 Tripod Tuck to Headstand Tripod Straddle to Headstand Tripod Pike to Headstand For Quality ...Read More
Rest Day Competitors Class: 1730-1830 This weeks class will be focused around the Battle at the Ballpark competition. Class will go through each of the standards verifying proper range of motion and efficiency, work on Ground-to-Overhead, and mobility work. CFE: Choose a sport: Run, Row, Bike, or Swim ...Read More
Strength: Deadlifts 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration. For Quality Conditioning: Complete as many rounds as possible in 9:00 of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53) …then run 800m and rest, 8:00 cap Complete as many rounds as possible in 7:00...Read More
