Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63) For Score (run is 1 rep per 50m) Strength: Snatch 1-rep max Compare to Wednesday, 05 May 2021 Post results...Read More
The following classes are canceled this week only. We sincerely apologize for any inconvenience. Wednesday 0630; Thursday 1200; Friday 0630, 0845 Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower For time (10:00 cap) …Rest 5:00, then… 20 Chest-2-bar pull-ups 30 Power snatches...Read More
“SP5 Joseph C. Lupo” US Army veteran, SP5 Joseph C. Lupo, was born on May 18, 1943. During operations in Vietnam, SP5 Lupo was killed in action when the medic truck he was in struck a 500lb enemy booby trap (IED) on August 26, 1967. The cash-in signifies the year when SP5 Lupo was born,...Read More
Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited! Conditioning: Partner WOD 30-20-10 rep* rounds of: Alternating dumbbell snatches (70/50) Wall-ball shots (25/16)@(10/9′) Calories biked For time (10:00 cap) *Equal work required on each exercise …Rest 3:00 then… 6 rounds* of: 7 Kettlebell deadlifts (2...Read More
Get your MP spring/summer gear here! Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 18 minutes of the following: 30 Grasshoppers 40 Weighted walking lunges (45/35) 50 Abmat butterfly sit-ups 60 Kettlebell goblet squats (53/35) 70 Double-unders For score Strength: Every 2 minutes on the minute, perform...Read More
Get your MP spring/summer gear here! Accessory Work: 1:00 Max reps banded strict pull-ups 1:00 Rest 1:00 Max reps ring rows 1:00 Rest 2 Rounds for max reps Conditioning: Partner WOD, equal work required 20 Power snatch (115/73) 20 Toes-to-bar 20 Handstand push-ups 18 Power snatch (115/73) 18 Toes-to-bar 18 Handstand push-ups...Read More
Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Skill: 10 Hollow rocks 10 Arch rocks 10 Hollow arch swings on bar Rest 1:00 3 rounds for quality Conditioning: Partner WOD 1:00 work/0:15 transition at the following stations* Calories ski erg Alternating dumbbell hang clean &...Read More
Join us this Friday, 15 April, for a FREE WOD at any class time. No CrossFit experience needed! Get your MP spring/summer apparel HERE ! Endurance: Partner WOD Row 400m* (at 90% of 500m pace) 3 Rounds for quality of pacing …Rest 5:00 then… Row 200m* (at 102% of 500m pace) 3...Read More
