Class on Monday, January 1st is at 0900 ONLY. Happy New Year!   Conditioning: 4-person Team* WOD “Last jubilee of 2023!” Complete as many reps as possible in 5-minutes* of: Max reps double unders   …rest 2:00, then… 12-minutes of max calories*   …rest 2:00, then… Complete as many reps as possible in 5-minutes* of:...Read More

The gym will be closed on Monday, 25 Dec, and Tuesday, 26 Dec. The normal schedule resumes on Wednesday. Merry Christmas from MP CrossFit!   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps...Read More

  Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 5-minutes of: 16 Crossover singles 8 GHD sit-ups 4 Burpees   …Rest 3-minutes, then…   Complete as many rounds and reps, alternating exercises, in 5-minutes of: 2 Rope climbs 4 Goblet squats (72/53) 8/6 Calories biked   For Score   Strength: Every...Read More

Join us this Friday, 22 Dec for a FREE class! No experience is needed, everyone is invited No Iron Club this week.   Sprint Drills: Run 400m* Rest/walk 200m* 8 rounds for pace control *Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds....Read More

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited!   Strength: Every 2-minutes perform: Pause Front Squat + 1.25 Front Squat 4 sets performed at 62, 67, 72, 77% …immediately followed by (maintaining EMOM)… 1 Front squat @ 82% 1 Front squat @ 87% 1...Read More

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited!   Endurance: In a 2-minute window, complete the following: 250m Row Max shuttle runs in remaining time*   …Rest 2-minutes and then…   In a 2-minute window, complete the following: 10 Shuttle runs (25-ft down and...Read More

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited! Strength: 2 Complexes* @ 45% 2 Complexes @ 55% 2 Complexes @ 65% 1 Complex @ 70% 1 Complex @ 75% 1 Complex @ 80% 1 Complex @ 85%   For quality *1 Clean deadlift ⇒...Read More

Conditioning: Partner WOD, equal work required 1,500m Ski for time   …Rest 3:00 and then…   20 Rounds, partners alternate exercises, of: 5 Strict pull-ups 10 Push-ups 15 Air squats   For time   …Rest 3:00 and then…   3,000m Bike for time     Post results and experiences to commentsRead More

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience is needed and everyone is welcome!   Skill: 10 Tempo* GHD back extensions 0:30 Glute bridge hold 1:00 Rest   3 Sets for quality *Tempo is 3 second up, 1 second hold, 3 second down   Conditioning: 12...Read More

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience needed and everyone is welcome!   Endurance: 1500m Row* 3:00 Rest 3600m Bike* 3:00 Rest   2 Rounds for time and pacing control *Goal is to increase pace every 500m on row and every 900m on bike  ...Read More