Friday, 12 January 2023

Join us TODAY for a FREE class!

No experience is needed! Everyone is welcome!

Register HERE for the 2024 CrossFit Open!

Take the Judges Course HERE!

 

Endurance:

3-person Team WOD*

600 Calories

(Bike, Ski, or Row)*

 

For time

*Equal work required (time or calorie). One person working at a time. The team can use the same machine throughout the entire WOD or switch at any point. The only requirement is all team members have to have a rotation on the chosen machine before switching. Team members must share the same machine.

 

 

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Saturday, 06 January 2024

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!

 

Conditioning:

3-Person Team WOD, equal work required

Buy in:

As many reps as possible in 3 minutes of:

Rope climbs (13′)

 

For score

 

…Rest 2:00 minutes and then…

 

As many rounds and reps as possible in 21-minutes of the following:

18 Devil presses (2 x 50/35)

36 Wall balls (20/14) @ (10/9′)

18 Power cleans (155/103)

 

For score

 

…Rest 2:00 minutes and then…

 

Sell out:

3:00 Max calories biked

 

For score

 

 

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Saturday, 30 December 2023

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!

 

Conditioning:

4-person Team* WOD

“Last jubilee of 2023!”

Complete as many reps as possible in 5-minutes* of:

Max reps double unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete as many reps as possible in 5-minutes* of:

Crossover single unders

 

…rest 2:00, then…

12-minutes of max calories*

 

…rest 2:00, then…

Complete the remaining reps* with:

Single unders

 

For time

*The total of the calories and reps need to equal 2023. Two teammates are working at a time. Athletes can choose their machine, and may switch at any time.

 

 

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Wednesday, 22 November 2023

We will be closed Thanksgiving Day.

One class at 0900 on Friday, 24 Nov.

Join us this Saturday, 25 Nov, for a FREE class at 0900!

No experience needed and everyone welcome!

 

Conditioning:

3-person Team WOD*

“Tombstone”

210 Double Unders

60 Plate-Facing Burpees

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/93)

60 Sit-ups

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

*One person working at a time. Equal work required.

Compare to Saturday, 20 February 2021

 

 

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Saturday, 19 August 2023

It is with great sadness and some joy 😉 we are saying bye for now to two AMAZING friends and MP family members. Tavares “Bubba” and Jodie Williams will be part of the Ape Nation family forever! Go with the blessings of God, and know you will be greatly missed!

 

Conditioning:

3-person Team WOD

“Jodie Calls”*

0:30 Max reps deadlifts (185/123)

0:30 Max reps single-unders

0:30 Rest

 

5 Rounds for score

*In a conga-line style, team member (TM) 1 starts on the deadlifts while TM 2 and 3 are resting. At the next 0:30, TM 1 moves to jump-rope and TM 2 starts the deadlifts, while TM 3 rests. Then on the next 0:30, TM 1 rests, TM 2 moves to jump-rope, and TM 3 begins deadlifts. Continue in this pattern until all TMs have completed 5 full rounds.

 

…rest 5:00, then…

 

“Bubba”*

2021m Row

…then…

3 rounds of:

30 GHD sit-ups

30 Wall-ball shots (20/16) @ (10/9′)

30 Bar-facing burpees over same barbell

…then…

6000m Bike

 

For time

*Equal work required. On the row, athletes must switch every 250m, with the final person getting the additional 21m. On bike, athletes must switch every 0:30.

 

 

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Wednesday, 16 August 2023

Join us this Friday, 18 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

3-person team WOD

“Are you sure we can’t have 4?”

75 Calories rowed

75 Burpees-over-rower

75 Knees-to-elbows

75 DB box step-overs (20″) @ (70/50)

75 Handstand push-ups

75 Pull-ups

75-ft Right-arm DB overhead lunge (70/50)

75-ft Left-arm DB overhead lunge (70/50)

75 Calories biked

 

For Time

(35:00 cap)

*Equal work required. One at a time working. Tag between exercises.

 

 

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Tuesday, 08 August 2023

Join us this Saturday, 12 August, at 0900 for FREE!

No fitness experience is needed!

 

Endurance:

3-person Team

Max calories in 40-minutes of:

1:00 Bike

1:00 Row

1:00 Rest

 

For score

Instructions:

At “3-2-1 go!”, one team member (TM) will start on the bike, and two will be on deck. At the turn of the minute, the biker will move to the rower, TM 2 will get on the bike, and TM 3 will still be on deck. At the turn of the next minute, the rower moves to rest/on deck, the biker moves to the rower, and TM 3 gets on the bike. TMs will continue to move through the rotation for 40 minutes. TM 3 should be the only person working in the last minute.

 

 

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Tuesday, 04 July 2023

Happy Independence Day!

Today’s class is at 0900 only. Regular schedule resumes Wednesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team* WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/70)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jump overs (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time

*Equal work required

Compare to Monday, 04 July 2022

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from the tyranny of Great Britain.

1776: Total reps in the WOD, representing the year we declared Independence!

 

 

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Monday, 29 May 2023

Join us today, Monday, 29 May for our annual Memorial Day Hero WOD and potluck!

Class starts at 0900, and potluck will start shortly after completion of WOD, approximately 1100.

Friends and family are welcome to join us for WOD and food!

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

MSG Joshua L Wheeler who was Killed In Action on October 22, 2015. He was a US Army Special Forces Operational Detachment-Delta Master Sergeant. He served for more than 20 years and left behind a wife and four sons. MSG Wheeler “was a fan of old-school PT style workouts.”

The “Wheeler” Hero WOD was created by CrossFit 611 (Southern Pines, NC, USA). The significance of the numbers in the workout: 21 Gun Salute; 4 Sons; 10/22/15 – Date of death; 11 Bronze Stars; 20 Years of Service.

MSG Wheeler was not a member of CrossFit 611 but the mother of his oldest three boys was a prior employee of CrossFit 611’s child care, and his boys participated in the kids program. He lived in the Southern Pines community, and many of the gym’s members knew him and/or served with him.

Conditioning:

Hero WOD, 3-person team versions

“Morrison”

50-40-30-20-10 rep rounds of:

Wall-ball shots (20/14) @ (10/9′)

Box jumps (24/20″)

Kettlebell swings (53/35)

 

For time

(20:00 cap)

 

…Rest 5-minutes, then…

 

“Wheeler”

21 Flutter kicks (4-count)

2,100 meter run

…then, 4 rounds of:

10 Pull-ups

22 Sit-ups

15 Push-ups

11 Burpees

20 Squats

 

For time

 

 

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Wednesday, 03 May 2023

Join us this Friday, 05 May 2023 for a FREE class!

Class times are 0530, 0845, 1200, and 1730. No experience needed!

 

Conditioning:

3-Person team WOD

120* Calories rowed

60 Devil presses (2 x 50/35)

120 Calories skied

75 Toes to bar

120 Calories biked

90 Box jumps (24/20″)

 

For time

(37:00 cap)

* Calories listed are for MMM teams. For co-ed teams, for each M on team, 40 Calories; for each F on team, 32 Calories.

 

 

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Friday, 21 April 2023

Join us this Saturday the 22nd to cheer on all Festivus athletes!

There will be no 1730 class on Friday, and no 0900 class Saturday.

Normal class schedule resumes Monday the 24th.

 

Endurance:

3-Person Team WOD, equal work required

5000/4000m Bike

4000/3250m Row

3000/2500m Ski

 

For time

(35:00 cap)

 

 

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Wednesday, 19 April 2023

Join us this Saturday the 22nd to cheer on all Festivus athletes!

There will be no 1730 class on Friday, and no 0900 class Saturday.

Normal class schedule resumes Monday the 24th.

 

Conditioning:

3-Person Team WOD, equal work required

On a running clock…

From 0:00 to 10:00,

1200m Run together

 

From 10:00 to 30:00 perform as many rounds and reps as possible of:

9 Strict pull-ups

18 Deficit plate push-ups (2″)

27 Goblet squats (70/50)

 

From 30:00 to 40:00,

1200m Run together

 

For run times and score

 

 

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Saturday, 08 April 2023

 

Conditioning:

3-Person Team WODs

“DT-ish”

As many rounds and reps in 6-minutes of the following:

Athletes 1 & 2 synchronize the following:

12 Single kettlebell deadlifts (53/35)

9 Russian kettlebell swings

6 Single kettlebell thrusters

 

Athlete 3:

Row for calories

 

Athletes can switch out in any order they choose. Two athletes are always performing AMRAP.

 

For scores

(Score A is total reps completed, Score B is total meters rowed)

 

…Rest 5:00 then…

 

“The same, but different”

Athlete 1:

3 rounds of:

15 Wall balls (20/14)@(10/9′)

15 Hang power snatches (95/63)

…then…

Athlete 2:

21-15-9

Wall balls (20/14)@(10/9′)

Hang power snatches (95/63)

…then…

Athlete 3:

45 Wall balls (20/14)@(10/9′)

45 Hang power snatches (95/63)

 

For time

(15:00 cap)

 

…Rest 5:00 then…

 

“Gymnasty”

Every minute on the minute, perform the following:

0:50 Max pull-ups

0:50 Max alternating synchronized forward lunges

0:50 Max synchronized line facing burpees

 

3 Rounds for score

 

 

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*WODs courtesy of Festivus Games 2023, Intermediate team division

(Novice and Masters changes will be noted and used at the gym)

Friday, 07 April 2023

Join us today, 07 April, for a FREE class at any class time!

No fitness experience needed.

 

Conditioning:

3-Person Team WOD*

Complete as many rounds and reps as possible in 35-minutes of:

60 Calories rowed

60 Single-arm dumbbell thrusters (50/35)

60 Calories biked

60 Power snatches (95/63)

60 Toes to bar

60 Calories skied

60 Handstand push-ups

 

For time

*While Athlete 1 completes 200m Run, Athletes 2 and 3 perform reps, switching as desired with only one working at a time. Athletes then continuously rotate through the run throughout the AMRAP. When one movement is complete, the two Athletes working automatically move on to the next movement.

 

 

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