Holiday Hours: 31 DEC 0515, 0900, 1200, 1530; 01 JAN Closed; and 02 JAN 0600 and 1730 Competitors Conditioning WOD: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups For Time Compare to Monday, 13 August 2013 …Rest Strength WOD: Perform the following for quality (20...Read More
Holiday Hours: 31 DEC will be 0515, 0900 & 1200; 01 JAN Closed; and 02 JAN will be normal hrs Strength WOD: Perform the following for quality (20 minute cap): Clean & Jerk Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More
Holiday Hours: 24 DEC will be 0515, 0900 & 1200; 25 DEC Closed; and 26 DEC will be normal hrs Strength WOD: Perform the following for quality (20 minute cap): Snatch Warm-up: 8, 6, 4 rep, gradual weight increase 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM...Read More
Inspirational thought: It’s never too late to be what you might have been. Strength WOD: Thruster (20 minute cap) Warm-up 8, 6, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM Conditioning WOD: “Til I Collapse” Complete as many...Read More
Trouble!! Strength WOD: Snatch Balance 5-4-3-2-1-1-1-1 (25 minute time cap) …Rest Conditioning WOD: “Goblet Cleaning 2” 5 Clean and Jerk (155/103) 10 Goblet Squats (53/35)* 15 V-ups 3 rounds for time Similar to Saturday, 07 September 2013 *Rx+ option: Goblet Pistols (20) 5 each leg Post weights for...Read More
Original MP CrossFit, 2009 Inspirational thought: The body can do so much more than we realize. It is the mind we have to convince. Strength WOD: Overhead Squat (20 minute cap) Warm-up 10, 7, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @...Read More
The 0845, 1200, and kids classes will be canceled Monday, 25 November. All other classes will be normal. Sorry for any inconvenience. Inspirational thought: The body can do so much more than we realize. It is the mind we have to convince. Strength WOD: Perform the following for quality (25 minute cap):...Read More
The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience. Inspirational thought: You are confined only by the walls you build yourself. Strength WOD: Perform the following for quality (25 minute cap): Snatch Warm-up: 10, 8, 6 rep,...Read More
Strength WOD: Overhead Squat 5-4-3-2-1-1-1-1 (25 minute time cap) …Rest Speed WOD: For 10 minutes, every minute on the minute, perform: Odd minutes: 18 Wall-Ball Shots (20/14) @ 9′ Even minutes: 18 Slammers (12/8) Post max load and experience to commentsRead More
