Friday, 02 December 2022

FREE trial week, Saturday, Dec. 3rd – Saturday, Dec. 10th!

Join us for as many classes during the week as you like!

No experience required, we can modify everything!

 

Conditioning:

Every 5 minutes on the minute, complete the following:

12/10 Calories bike

8 Bar-over-burpees

4 Power cleans (205/143)

 

7 Rounds for total combined work time

 

 

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Saturday, 26 November 2022

Conditioning:

4 Sets of:

Every 2:30, perform the following:

15/12 Cal bike

12 Front squats (155/103)

Max rep muscle-ups*

Rest 4:00 between sets

 

For score

*Muscle-ups (ring or bar) – Rx, Chest-to-bar – Intermediate, Chin-over-bar – Beginner

 

 

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Monday, 21 November 2022

Join us Friday, November 25, at 0900 for a FREE trial class! No CrossFit experience needed!

 

Conditioning:

50 Squats

25 Dumbbell snatches (70/50)

50 Squats

 

For time

(7:00 cap)

 

…rest 6:00, then…

25 Alternating pistols

50 Dumbbell snatches (50/35)

25 Alternating pistols

 

For time

(7:00 cap)

 

 

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Friday, 18 November 2022

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

 

Conditioning:

50 Deadlifts (135/93)

40 Shoulder to overhead (135/93)

30 Front squats (135/93)

20 Power cleans (135/93)

10 Thrusters (135/93)

 

For time

(20:00 cap)

 

 

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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

 

 

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Tuesday, 01 November 2022

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

 

Skill:

10 sec. Handstand hold into 10 strict handstand push-ups

10 sec. Ring support hold into 10 strict ring dips

10 sec. Handstand hold into 8 strict handstand push-ups

10 sec. Ring support hold into 8 strict ring dips

10 sec. Handstand hold into 6 strict handstand push-ups

10 sec. Ring support hold into 6 strict ring dips

10 sec. Handstand hold into 4 strict handstand push-ups

10 sec. Ring support hold into 4 strict ring dips

10 sec. Handstand hold into 2 strict handstand push-ups

10 sec. Ring support hold into 2 strict ring dips

 

For time

( 15:00 cap)

 

Conditioning:

42-30-18 rep rounds of:

Deadlift (155/103)

Box overs (24/20″)

 

For time

(12:00 cap)

 

 

 

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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

 

 

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Saturday, 29 October 2022

 

Congratulations to MPCF’s own “2 Old Guys” for their 2nd place finish in the Men’s Masters Division at Festivus Games! Ape Strong!

 

Skill/Accessory Work:

10 Banded lat activation

1:00 Rest

3 Rounds for quality

 

…Rest 2:00 then…

 

10 Feet elevated ring rows

1:00 Rest

2 Rounds for quality

 

Conditioning:

2-4-6-8-10 Deadlifts (225/153)

1-2-3-4-5 Wall walks

2:00 Rest

(20:00 cap)

 

2 Rounds for time

 

 

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Wednesday, 19 October 2022

No 1730 class this Friday. Sorry for any inconvenience.

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

Come on out and support all the athletes!

 

Conditioning:

Festivus Games Fall 2022 WOD 4

“Quad Killa”

With a partner, perform max calories on the Assault bike in 4:00

 

…rest 5:00, then…

Every minute on the minute, for 12 minutes, complete the following:

Odd: 3 Deadlifts ⇒ 2 Hang power cleans ⇒ 1 Shoulder to overhead (155/103)

Even: 8 Bar-over burpees

 

For completion and quality

 

 

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Saturday, 15 October 2022

Conditioning:

Buy-in:

500m Row

For time

 

…rest 4-minutes, then…

12 Burpees-over-bar

6 Thrusters (135/93)

Rest 1:00

3 rounds for time

 

…rest 4-minutes, then…

Sell-out:

1000m Bike

For time

 

 

Strength:

Deadlift

10-rep max

 

For load

 

 

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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)

 

 

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Saturday, 08 October 2022

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

No fitness experience required!

 

Conditioning:

Hero WOD

“Poitras”

As many rounds and reps as possible in 31 minutes of the following:

Buy-in: 42 calorie assault bike, then AMRAP in remaining time…

7 Strict pull-ups

4 Deadlifts (335/223)

18 Push-ups

400m Run*

 

For score

* Every other round, carry a dumbbell (50/35) on the run

 

This WOD is in remembrance of Justin Poitras, who was a former marine and a Boston firefighter. He died July, 4th 2018 from a head injury sustained in a collision when riding his motorcycle. Justin has saved 6 lives with his healthy, thriving organs that were donated shortly after his passing.

 

 

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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%

 

 

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Friday, 30 September 2022

Join us today, Friday the 30th for a FREE class!

No experience needed! We have progressions for EVERYONE!

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

 

Conditioning:

15 Squat cleans (115/78)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 4:00 then…

10 Squat cleans (135/93)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 8:00 then…

5 Squat cleans (185/123)

25′ Handstand walk

15 Chest to bar pullups

…Rest (or cap) until the clock reads 12:00 then…

3 Squat cleans (215/143)

25′ Handstand walk

15 Chest to bar pullups

 

For time*

(16:00 cap)

*Scaling options will be posted at gym

 

Skill/Assessory work:

Turkish Get-up

3 set of 10 (5 each side)

Increase load each set*

 

For loads

 

*athlete may only increase load each set if they are successful at previous set

 

 

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