Monday, 27 March 2023

Join us this Saturday, 01 April, at 0900 for a FREE class!

No fitness experience needed.

 

Conditioning:

2 Bar muscle-ups

4 Burpees

6 Kettlebell swings (70/53)

8 Wall ball shots (20/14)@(10/9′)

 

7 Rounds for time

(14:00 cap)

 

Strength/Accessory Work:

5 Strict pull-ups

10 Ring rows

10 Double dumbbell hammer curls

1:30 Rest

 

3 Sets for quality

 

 

Post results and experiences to comments

Tuesday, 14 March 2023

Join us this Saturday, March 18th, for a FREE drop-in! 

No fitness experience required!

Conditioning:

Partner WOD, equal work required

400m Run

40 Toes-to-bar

500m Ski

40 GHD sit-ups

1200m Bike

8 Wall walks

500m Row

4 Rope climbs (13′)

 

2 Rounds for time

(35:00 cap)

 

 

Post results and experience to comments

Friday, 10 March 2023

Join us TODAY for a FREE drop in at any class time!

No experience needed!

 

Conditioning:

1-2-3-4-5-6-7-8-9

Front squats (185/123)

Bar-facing-burpees

 

For time

(14:00 cap)

 

…Rest until minute 18:00 on the clock and then…

 

70 Double-unders

7 Bar muscle-ups

 

3 rounds for time

(12:00 cap)

 

 

Post results and experiences to comments

Friday, 03 March 2023

Join us today, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

Conditioning:

Option 1:

Complete as many reps as possible in 25-minutes of:

500m Row

40 Abmat sit-ups

30 Dumbbell squats (50/35)

1200m Bike

20 Double unders

10 Strict pull-ups

 

For score

 

Option 2:

2023 CrossFit Games Open WOD 23.3 Strategy and Practice

Will be explained and coached at gym

 

Option 3:

2023 CrossFit Games Open WOD 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:

5 Wall-walks

50 Double unders

15 Snatches (95/65)

5 Wall-walks

50 Double unders

12 Snatches (135/95)

 

If completed before the 6-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

9 Snatches (185/125)

 

If completed before the 9-minute cap, add 3-minutes and complete:

20 Strict handstand push-ups

50 Double unders

6 Snatches (225/155)

 

For time (score is not completed)

 

 

Post results and experiences to comments

Wednesday, 01 March 2023

Join us this Friday, 03 March for a FREE drop in at any class time!

No experience needed.

Don’t forget to sign-up for Saturday’s Open WOD 23.3!

 

Skill:

Single-unders

As a class, perform the following rep scheme unbroken…

1, 2, 3, 4, 5, 6, 7, 8, 9, 10…

 

For highest score

(7:00 time cap)

 

Conditioning:

Every minute on the minute, perform:

Minute 1: 12/10 Calories rowed

Minute 2: 8 Double dumbbell front squats (2 x 50/35)

Minute 3: 12/10 Calories biked

Minute 4: 6 Double dumbbell push press

Minute 5: 12/10 Calories rowed

Minute 6: 4 Double dumbbell thrusters

Minute 7: 12/10 Calories biked

Minute 8: 2 Double dumbbell clusters

Minute 9 and 10: Rest

 

2 Rounds for quality of work

 

 

Post results and experiences to comments

Tuesday, 21 February 2023

Join us this Friday, 24 February for a FREE drop in at any class time!

No experience needed

Don’t forget to sign-up for Saturday’s Open WOD 23.2!

 

Conditioning:

250m Row

25 Double-unders (must be unbroken for Rx)

25 Single-unders (must be unbroken for Rx)

 

5 Rounds for time

(13:00 cap)

 

Accessory Work:

10 Back squats @ 45-50% 1-Rm back squat

10 Dumbbell front rack good mornings at moderate weight

10 Double dumbbell box step ups at moderate weight

10 Double dumbbell seated calf raises at moderate weight

 

3 Rounds for quality

 

 

Post results and experiences to comments

Friday, 10 February 2023

Join us TODAY, 10 February for a FREE drop in at any class time!

No experience needed.

Calling all LADIES!! Join us for a GALENTINES celebration on Saturday, 11 February 5:00-7:00 pm!!

Free WOD and food w/ social time! Come for both or just one!

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

As many reps as possible in 7 minutes of the following:

15/12 Calories rowed

50 Double-unders

15/12 Calories rowed

50 Double-unders

Max reps strict handstand push-ups in remaining time

 

…Rest 2 minutes then…

 

As many reps as possible in 7 minutes of the following:

15/12 Calories rowed

50 Double-unders

15/12 Calories rowed

50 Double-unders

Max reps bar muscle ups in remaining time

 

…Rest 2 minutes then…

 

As many reps as possible in 7 minutes of the following:

15/12 Calories rowed

50 Double-unders

15/12 Calories rowed

50 Double-unders

Max reps wall-walks in remaining time

 

For total score

 

 

Post results and experiences to comments

Tuesday, 31 January 2023

Join us this Friday, 3 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

15/12 Calories biked

5 Bar muscle ups

15/12 Calories rowed

1:00 Rest

 

4 Rounds for total time

(18:00 cap)

 

Strength:

10 Weighted push-ups*

2:00 Rest

 

4 Rounds for quality and max load

*Athlete performs push-ups with weight plate placed on back

 

 

Post results and experiences to comments

Monday, 30 January 2023

Join us this Friday, 3 February for a FREE drop in at any class time!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Skill:

MPCF Board WOD

50 Pull-ups

 

For time

 

Conditioning:

3 sets of:

8-6-4 Devil Presses (2×50/35)*

Rest 2:00 between sets

 

For time

(20:00 cap)

*After each round of Devil Presses, perform 40 double unders

WOD flows as follows:

8 DP, 40 du, 6 DP, 40 du, 4 DP, 40 du, rest 2:00…now repeat this two more times

 

 

Post results and experiences to comments

Friday, 27 January 2023

Join us this Saturday, Jan 28th for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Endurance

120/100 Calories biked*

 

For time

(20:00 cap)

*Every minute on the minute, perform 5 burpees over bar

 

Skill

Every minute on the minute, for 10 minutes, perform:

2 Rope climbs (13′)

 

For quality and footwork practice

 

 

Post results and experiences to comments

Tuesday, 24 January 2023

Join us this Saturday, Jan 28th for a FREE drop in at 0900!

No experience needed.

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

 

Conditioning:

25 Shoulder-2-Overhead (95/63)

25-ft Handstand walk

25 Hang power cleans

50-ft Front rack walking lunges

 

…rest 5:00, then…

 

20 Shoulder-2-Overhead (115/78)

25-ft Handstand walk

20 Hang power cleans

50-ft Front rack walking lunges

 

…rest 5:00, then…

 

15 Shoulder-2-Overhead (135/93)

25-ft Handstand walk

15 Hang power cleans

50-ft Front rack walking lunges

 

For time

 

 

Post results and experiences to comments

Friday, 20 January 2023

Join us TODAY for a FREE drop in at any class!

No experience needed.

Friday evening at 6:45pm: lower back health seminar from Vitality Therapy

Registration 2023 CrossFit Games Open HERE

2023 CrossFit Judges Course HERE

Conditioning:

MPCF Board WOD

“Fran”

21-15-9 rep rounds of:

Thrusters (95/63)

Pull-ups

 

For Time

Compare to Wednesday, 28 July 2021

 

Skill:

0:20 Hollow Hold into 10 Hollow Rocks

0:30 Rest

0:20 Arch Hold into 10 Arch Rocks

1:00 Rest

 

5 Sets for quality

 

 

Post results and experiences to comments

Wednesday, 18 January 2023

Join us this Friday, Feb 20th for a FREE drop in at any class!

No experience needed.

Friday at 6:45pm: lower back health seminar from Vitality Therapy

 

Skill Work:

10 Handstand shoulder taps*

1:30 Rest

 

4 Rounds for quality

*Advanced: handstand shoulder taps

Intermediate: handstand head taps

Beginner: Box handstand shoulder taps

 

Conditioning:

Partner WOD, equal work required

As many rounds and reps as possible in 15 minutes of the following:

2-4-6-8-10…

Wall walks

8-16-24-32-40…

Calories biked

 

For score

 

 

Post results and experience to comments

Monday, January 16 2023

Join us this Friday, Feb 20th for a FREE drop in at any class!

No experience needed.

Friday at 6:45pm: lower back health seminar from Vitality Therapy

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, 17 January 2022

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

Post results and experiences to comments