Friday, 25 November 2022


Black Friday WOD time is 0900 only. Saturday class is normal time.

Join us TODAY for a FREE trial class! No CrossFit experience needed!

 

“Black Friday”

Partner WOD

20 Clean and Jerks* (175/113)

40 Handstand Push-ups

600m Run (partner A only)*

80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′

200 Double Unders

80 Wall-Ball Throws (20/16/14) @ 5m

600m Run (partner B only)*

40 Kettlebell Swings (70/53)

20 Deadlifts (325/213)

 

For Time

Compare to Friday, 26 November 2021

 

*Special instructions:

-Only one partner working at a time, except during the run/burpee portions.

-Squat C&J

-When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m.

-WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball is dropped, both partners perform 5 penalty burpees.

-(Male/Co-ed/Female) Rx WB weights

 

 

Post results and experiences to comments

Wednesday, 16 November 2022

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

Partner WOD

400m Farmers walk (2 x 50/35)

80 Squats/Plank hold

70 Pull-ups/Superman hold

60 Sit-ups/Wall sit hold

50 Burpees/Static hang

40 Ground-to-overhead (95/63)/Handstand hold

30 Deadlifts (225/153)/Hollow hold

200m Farmers walk (2 x 50/35)

 

For time

(40:00 time cap)

Instructions: Both partners perform the Farmers walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.

 

 

Post results and experiences to comments

Wednesday, 09 November 2022

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

“Bakin’ our Legs”

Partner WOD, equal work required

400m Run

100-ft Double kettlebell front rack walking lunges (2 x 53/35)

4 Rope climbs

40 Calories bike (legs only)

30 Toes-to-bar

20 Handstand push-ups

10 Hang squat cleans (155/103)

 

3 Rounds for time

(45:00 cap)

Compare to Saturday, 30 July 2022

 

 

Post results and experiences to comments

Monday, 07 November 2022

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!

 

Conditioning:

Partner WOD*

10 Synchronized toes-to-bar

50/40 calories skied

10 Synchronized toes-to-bar

10 D-ball cleans (100/70)

10 Synchronized toes-to-bar

300-ft D-ball carry (100/70)

10 Synchronized toes-to-bar

10 D-ball cleans

10 Synchronized toes-to-bar

50/40 calories skied

10 Synchronized toes-to-bar

 

For time

(20:00 cap)

*Equal work required

 

Strength:

Perform the following clean complex:

Power clean ⇒ Squat clean ⇒ Power clean ⇒ Squat clean

At the following percentages:

50, 60, 70, 75, 80% 1-RM Clean

 

For quality

 

 

Post results and experiences to comments

Monday, 31 October 2022

MP CrossFit thanks DJ Fre and Jessica Groden for helping make Festivus Games a success! 

Join us for a FREE trial class Saturday, Nov 5th! No experience required, we can modify everything!

Conditioning:

“Hallo-WOD”

Partner WOD, equal work required

 

10 Pull-ups

31 Wall ball shots (20/14)@(10/9)

10 Power snatches (95/63)

31 Kettlebell swings (53/35)

10 Toes to bar

300m Run (together)

 

4 Rounds for time

 

 

Post results and experience to comments

Monday, 17 October 2022

No class on Saturday, Oct 22nd as MPCF is hosting Festivus Games!

Come on out and support all the athletes!

 

Conditioning:

Festivus Games 2022 WOD 1

“Slow Down, I Need to Catch My Breath!”

Partner WOD, partners alternate exercises

 

As many rounds and reps as possible in 12 minutes of the following:

20 Box Overs (24/20″)

20 Plate ground to overhead (45/25)*

20 Sit-ups

 

For score

*novice/masters standards will be posted at gym

 

…Rest 10:00 then…

 

Festivus Games 2022 WOD 3

“This is What We Call Fun!”

Partner WOD, partners may split reps however they see fit

 

15 Synchro toes-above-hips

30 Wall ball shots (20/14) to (10/9′)*

15 Plate hop burpees (45/25)

 

4 Rounds for time

(10:00 cap)

 

 

Post results and experiences to comments

Monday, 10 October 2022

Join us this Fri, Oct 14th at any class for a FREE drop in!

No experience needed!

 

Conditioning:

Partner WOD

4 Hang squat snatches (95/63)

8 Chest-to-bar pull-ups

 

6 Rounds, alternate full rounds

 

…Rest 2:00 then…

 

6 Squat snatches (135/93)

12 Handstand push-ups

 

4 Rounds, equal work

 

…Rest 2:00 then…

 

40 calorie sprint on each machine (ski/bike/row), equal calories

 

For time

(25:00 cap)

 

 

Post results and experiences to comments

Friday, 07 October 2022

Join us tomorrow, Oct 8th, at 0900 for a FREE TRIAL class!

No fitness experience required!

 

Conditioning:

Festivus Games 2022 WOD 2

“Everyone Loves to Clean. Barbells That Is.”

Max Tonnage Cleans

Team chooses weight.
Athletes alternate 1-minute rounds.

 

For max tonnage

The workout starts with 2 minutes to warm up to declared weight, then the athletes will rotate 1 minute work, 1 minute rest for 3 Rounds (Total of 6 minutes). Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights.

Workout will begin with an unloaded empty barbell. Athletes have two minutes to load the barbell and warm-up. Athletes alternate at each minute between working and resting. For M/F Teams, there will be two barbells at two weights. Clips must be used.

Each weight must be a minimum of 45#/35#. Training bars, if available, may only be used for weights equal to or lesser than 60#/50#.

Variations:
  MI / MN / MM – Will have a total of 240#, including the bar, available in the lane
  FI / FN / FM – Will have a total of 140#, including the bar, available in the lane

Score is number of reps completed x weight. Example: If the weight chosen was 95# and 115 total reps were completed, the score would be 95# x 115 = 10,925#.

 

Strength:

Overhead squat

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

 

Post results and experiences to comments

 

Tuesday, 27 September 2022

Join us this Friday the 30th for a FREE class!

No experience needed!

Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public!

0630 class cancelled today, Tuesday the 27th.

We apologize for any inconvenience.

 

Conditioning:

Partner WOD, equal work required

50 Calories skied

40 GHD back extensions

30 Squat cleans (135/93)

20 Strict handstand push-ups

50 Calories biked

40 Pull-ups

30 Alternating pistols

200 Double-unders

50 Calories rowed

 

For time

(30:00 cap)

 

 

Post results and experience to comments

Saturday, 10 September 2022

Join us TODAY, September 10th for a FREE class! Everyone welcome!

 

Conditioning:

Partner WOD, partners alternate exercises

As many rounds and reps as possible in 20 minutes of:

2 Bar muscle-ups

15/12 Calories bike

6 Devil presses (50/35)

200m Run

6 Tire flips (210/180)

 

For score

 

…rest 2:00,then…

3:00 Max calorie partner row

 

For score

Compare to Friday, 24 September 2021

 

 

Post results and experiences to comments

Wednesday, 07 September 2022

Join us this Saturday, September 10th for a FREE class! Everyone welcome!

 

Skill:

Rope climb foot work

 

For technique practice

 

Conditioning:

Partner WOD

50/40 Assault bike calories

20 Strict handstand push-ups

40/32 Assault bike calories

30 Toes-2-bar

30/24 Skierg calories

40 Burpees-box get overs (20″)

30/24 Skierg calories

30 Toes-2-bar

40/32 Row calories

20 Strict handstand push-ups

50/40 Row calories

 

For time

 

 

Post results and experiences to comments

Tuesday, 30 August 2022

Join us this Friday, September 2nd for a FREE class!

No fitness experience needed!

Join us this Labor Day, September 5th at 0900! Everyone welcome!

This will be the ONLY class time this day. 

 

Endurance:

Partner WOD*

500/450/400 Calories biked*

Farmer Carry hold (2x 97/62)

 

For time or score

(45-minute cap)

*(MM/MF/FF) Equal work (MM and FF calories)(MF time). while one partner bikes, the other performs the farmer carry hold. The biker can only be working if the other partner is actively standing and holding a kettlebell in each hand. If the holder sets the kettlebells down, the biker has to stop biking until the holder is back up in the holding position.

 

 

Post results and experiences to comments

Saturday, 27 August 2022

Join us TODAY, Saturday, 27th of August at 0900 for a FREE class!

No fitness experience needed!

 

Conditioning:

Partner WOD*

500m Ski

10 Strict pull-ups

20 Shoulder-to-overhead (95/63)

1800m Bike

30 Alternating dumbbell clean & jerk (50/35)

40 Sit-ups

500m Row

40m Dumbbell walking lunges (50/35)

30 Burpees

600m Run

20 Toes-2-bar

10 Clusters (135/93)

 

2 rounds for time

*Equal work

 

 

Post time and experiences to comments

Tuesday, 23 August 2022

Join us this Saturday, 27th of August at 0900 for a FREE class!

No fitness experience needed!

 

Conditioning:

Partner WOD, equal work

40/36/32* Calories biked

30 Synchronized unanchored sit-ups

40 Hang power cleans (135/93)

2:00 Rest

 

3 Rounds for total time

*Bike calories listed as MM/MF/FF

 

Skill Work:

Rope climb technique

For quality and practice

 

 

Post results and experience to comments