Wednesday, 30 November 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!

 

Strength & Conditioning:

Partner WOD

2 sets of:

1-2-3-4-4-3-2-1 rep rounds* of:

Squat snatch (135/93)

Muscle-ups

 

For time

(8:00 cap for each set)

*Partners alternate complete rounds. “A” does 1 snatch and 1 muscle-up. “B” then does 2 snatches and 2 muscle-ups. Pattern continues until set is completed. Then both partners rest for 6:00, then perform set 2.

 

 

Post results and experiences to comments

Friday, 11 March 2022

Please sign up for Saturday’s WOD.

Bring your homemade muffins for the Golden Gorilla contest!

 

Option 1:

Endurance:

Partner WOD*

8000m Bike

4000m Row

2000m Ski

 

For time

Compare to Tuesday, 23 November 2021

*Equal work

 

Option 2:

2022 CrossFit Games Open WOD 22.3

21 Pull-ups

42 Double-unders

21 Thrusters (95/65)

18 Chest-to-bar pull-ups

36 Double-unders

18 Thrusters (115/75)

15 Bar Muscle-Ups

30 Double-unders

15 Thrusters (135/85)

 

For time

(12:00 cap)

 

Post results and experiences to comments

Wednesday, 24 November 2021

Important notice for Thanksgiving week: Classes are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Saturday class is normal time.

 

Conditioning:

“Give Thanks!”

50/40 Calories Rowed

…then…

2 rounds of:

50 Sledge Swings (10/8)

25 Pull-up

25/20 Calories Biked

20 Alternating Dumbbell Snatches (50/35)

40 Box Overs (24/20”)

…then…

40 Burpees

 

For Time

Compare to Tuesday, 20 November 2018

 

Post results and experiences to comments

Friday, 10 September 2021

Conditioning:

“Sometimes in life, you get to chose.  Sometimes in life, you don’t.”

 

 

Post results and experience to comments

 

Tuesday, 24 August 2021

Join us this Wednesday for a FREE class!

Endurance:

“6 Minute Bike Test”

6:00 Bike for total calories

 

For score

Compare to Tuesday, 06 April 2021

Conditioning:

“Scott Panchik”

10-9-8-7-6-5-4-3-2-1

Burpee Box Jump Overs (24/20)

1 Rope climb (12′) after each round

 

For time (15:00 cap)

 

 

Post results and experience to comments

Monday, 26 July 2021

 

Conditioning:

Complete as many rounds and reps in 9 minutes of:

10 Knees-2-elbows

50′ Handstand walk

Rest 4 minutes, then…

Complete as many rounds and reps in 7 minutes of:

1,2,3,4….rep rounds of:

Bar muscle-ups

Power clean and jerk (185/123)

Rest 3 minutes, then…

Complete as many rounds and reps in 5 minutes of:

3 Rope climbs

10 Alternating dumbbell snatch (50/35)

 

For scores on each and total

Compare to Wednesday, 10 February 2021

 

Post results and experiences to comments

Saturday, 22 May 2021

 

Conditioning:

2021 CrossFit PairUp Competition

30 synchro deadlifts (185/123)
30 synchro bar-facing burpees
400-m run
20 synchro deadlifts
20 synchro bar-facing burpees
400-m run
10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 minutes

10 synchro thrusters (75/53)
10 synchro pull-ups
400-m run
20 synchro thrusters
20 synchro pull-ups
400-m run
30 synchro thrusters
30 synchro pull-ups
400-m run

 

For Time

(35:00 cap)

Scaling options can be found at CrossFit.com

 

 

Post results and experiences to comments

 

 

 

Post results and experiences to comments

If registered, post results to Games.com

Monday, 17 May 2021

 

Conditioning:

Partner WOD

7-minute AMRAP* of (alternating rounds):

10/8 Calories biked

7 Strict pull-ups

…Rest 3-minutes, then…

7-minute AMRAP of (alternating rounds):

10/8 Calories biked

7 Push-ups

…Rest 3-minutes, then…

7-minute AMRAP of (alternating rounds):

10/8 Calories biked

15 Squats

 

For score(s)

*All performed with a (20/14) vest, if available

 

…Rest/warm-up 10-minutes, then…

Strength:

Clean & Jerk (155/103)

Max reps* in 3:00 for partner teams

*Only one team member can be performing work at a time. If separate bars are used, non-working partner cannot touch their bar until working partner’s bar is on the ground.

 

 

Post results and experiences

Saturday, 08 May 2021

Conditioning:

2021 CrossFit Games Age Group Online Qualifier

12-9-6 rep rounds of:

Overhead squats (165/115)

Burpee box jump overs (30”)

 

For time

 

Post results and experience to comments

 

 

Post results and experiences to comments

Thursday, 06 May 2021

“Friend Friday” is THIS Friday, May 7th!

Open Gym

1200-1330

For all UNLIMITED members

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Monday, 12 April 2021

Congrats to Coach Sarah and Coach Christa for getting their Burgener Strength Coaching Level 1!

Conditioning:

Complete as many rounds and reps as possible in 12-minutes of:

200m Run

16 Sit-ups

12 Burpees-over-bar

8 Handstand push-ups

 

For score

 

…rest 3:00, then…

Every minute on the minute for 12-minutes perform as many reps as possible of:

Odd minutes: max calories bike/row* in 40 seconds

Even minutes: max power snatches (95/63) in 40 seconds

 

For scores (total calories & total snatches)

*alternate between bike and row

 

 

Post results and experiences to comments

Thursday, 25 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

CrossFit Games Open registration is live! Click HERE!

 

Open Gym

1200-1330

For all UNLIMITED members

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Monday, 01 February 2021

Come join us at our new location: 6024 S. Sheridan Rd.

Conditioning:

Partner WOD

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

25 Double Unders

10 Sit-ups

10 Burpees

 

…Rest 2 minutes, then…

Complete as many rounds and reps, alternating exercises, in 3 minutes of:

3 Power Cleans to Overhead (75/53)

6 Goblet Squats (53/35)

9/6 Calories Rowed

 

For Score

 

Strength:

Clean and Jerk

1-rep max

Compare to Friday, 02 November 2018

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Bilateral Shoulder Flexion – 1:30

Low Lunge Twist – 1:30/side

 

 

Post results and experiences to comments

Saturday, 16 January 2021

MP CrossFit will be closed this Saturday, 16 January, because all coaches will be involved in the KO in the OK competition Saturday and Sunday. Some will be competing, and others will be volunteering. Everyone is welcome and invited to come cheer on the competitors and support the volunteers!