Endurance: Bike 20 minutes* For max calories *Every 2 minutes, get off and perform (15/10) push-ups   Skill: Handstand holds* 30 second hold, 1 minute rest   5 rounds for quality *Skill level: Beginner: belly to wall hold Beg-Int: back to wall Intermediate: slightly away from wall lightly tap one foot when needed Int-Adv:...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

  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: Partner WOD Row 3000m …then… 20 rounds* of: 8 Alternating dumbbell snatches (60/40) 10 Wall-ball sit-up throws (25/20) 12 Dumbbell goblet squats (60/40)   For time *Equal work on the row. Alternate exercises each round. Wall-ball sit-up throws are performed by one partner anchoring feet under dumbbells, and start in a half sit-up...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

  Conditioning: MPCF Team Board WOD “Team 1776” Kettlebell swings (53/35) Box jumps (24/20″) Air squats Push-ups Pull-ups Sit-ups Wall-ball shots (20/14) @ (10/9’) Calories rowed Double unders Burpees D-ball cleans (80/50) Dumbbell push press (50’s/35’s)   For time As a team of three, complete 1776 rep by performing 150 reps of each of the...Read More

  Conditioning: 30 Overhead squats (95/65) 30 Calories biked 30 GHD sit-ups 30 Calories rowed …rest 3:00, then… 20 Overhead squats (115/80) 20 Calories biked 20 GHD sit-ups 20 Calories rowed …rest 2:00, then… 10 Overhead squats (135/95) 10 Calories biked 10 GHD sit-ups 10 Calories rowed   For time   Mobility: Reclined spinal twist...Read More