Good luck to Coach Sarah, Coach Christa, and Michelle who are competing at the 2022 Monster Games this weekend in Joplin, MO! Ape Strong! We know you will make us proud! “Rogue Invitational 2020 Event 6” 21 Deadlifts (275/185)* 21 Overhead squats (155/105) 15 Deadlifts 15 Overhead squats 9 Deadlifts 9 Overhead squats ...Read More
Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!! This is the only class time. Family and friends are welcome to join or cheer you on! Regular class schedule resumes on Tuesday. Conditioning: MPCF Board WOD “1776” 3-person Team WOD Buy-in: 144 Cals biked …then…...Read More
Skill: 10 Alternating handstand hip touches* 1:00 Rest 3 Rounds for quality *Progressions will be posted at gym Conditioning: 30 GHD Sit-ups 50′ Handstand walk 15 Overhead squats (135/93) 20 GHD Sit-ups 50′ Handstand walk 10 Overhead squats (135/93) 10 GHD Sit-ups 50′ Handstand walk 5 Overhead squats (135/93) For time (15:00...Read More
Join us TODAY at 0900 for a FREE WOD! No CrossFit experience needed! Skill: 5 Weighted strict pull-ups Rest 2:00 4 Round for quality (15:00 cap) Conditioning: 21-15-9 Rep rounds of: Clean and jerk (95/63) Handstand push-ups 800m run at the end of each round For time (25:00 cap) Post...Read More
Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation* 2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but...Read More
The following classes are canceled this week only. We sincerely apologize for any inconvenience. Tuesday 0630; Wednesday 0630; Thursday 1200; Friday 0630, 0845 Conditioning: Complete as many reps as possible in 4-minutes of: 10 High/lows 10 Alternating dumbbell snatches (50/35) 10 Calories rowed …rest 3:00, then… Complete as many reps as possible in 4-minutes...Read More
0630 class is canceled this Tuesday and Friday. Sorry for any inconvenience. Get your MP spring/summer gear here! Conditioning: 75′-50′-25′ Handstand walk 12-10-8 Clean and jerk (135/93) 10-8-6 Ring dips For time (12:00 cap) …Rest 3 minutes* then… 8 Deadlifts (275/183) 16 Slammers (12/8)@(2m) 30/24 Calories rowed 3 rounds for time...Read More
Get your MP spring/summer gear here! Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Skill: 0:30 Hollow hold 0:30 Rest 0:30 Arch hold 0:30 Rest 10 Hollow-arch swings on bar (holding a yoga block between your legs) 0:30 Rest 3 Rounds for quality Conditioning: 50/40 Calories biked 40...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
