Friday, 15 March 2024

Take the CrossFit  Judges Course HERE!

Sign up to compete or volunteer at Festivus HERE!!

 

Option 1:

2024 CrossFit Games Open WOD 24.3

5 rounds of:

10 Thrusters (95/65)*

10 Chest-to-bar pull-ups

…rest 1:00, then…

5 rounds of:

7 Thrusters (135/95)*

7 Bar muscle-ups

 

For time

*Weight increases in second part for all divisions

Description and Standards can be found HERE

 

Option 2:

2024 CrossFit Games Open WOD 24.2 Strategy and Practice

Several options will be discussed at the gym for this option

 

Option 3:

Endurance:

Row 300m

Rest 2:00

Run 300m

Rest 2:00

Ski 300m

Rest 2:00

Bike 900m

Rest 2:00

 

2 rounds for time

 

 

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Thursday, 07 March 2024

Take the CrossFit  Judges Course HERE!

Open Gym

1200-1330

Unlimited members may use Open Gym to work on extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

1700-1830

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*. Various 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!

*Separately scheduled private lessons are available to teach these lifts if knowledge and application are lacking.

 

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Saturday, 14 October 2023

No class today due to Fall Festivus! Come on out to MP and cheer on all the athletes!

Support Veteran’s Mental Health Initiatives by donating to the

Chad 1000x Fundraiser

Friday, 23 June 2023

Power outage update:
Power is still out at the gym. Here are the two plans moving forward…

Option 1 – Power restored:
Once power is restored, the following day will be as normal.

Option 2 – Power remains out until Saturday:
Friday-0845,noon,1730 classes only
Saturday-Murph at 0900

With option 2 be advised there is NO ELECTRICITY (which means only one fan on a generator) and no water provided.

Join us this Friday, 23 June, at any class time for FREE!

No fitness experience needed!

Endurance:

Partner WOD, equal work required:

1-2-3-2-1 minutes*

Ski for max calories

Bike for max calories

Row for max calories

For score

*Rest 1:00 between each machine. Partners must change every 0:30 each machine.

 

 

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Saturday, 22 April 2023

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

There will be no 0900 class TODAY.

Normal class schedule resumes Monday the 24th.

Friday, 24 March 2023

Join us TODAY, March 24th, for a FREE drop-in! 

No fitness experience required!

 

Conditioning:

Partner WOD*

10 Box Jumps (30/24″)

10 Deadlifts (185/123)

10 Shuttle runs 25-ft (down and back = 1)

Rest 1:00

 

10 rounds for time

(30:00 cap)

*Equal work on all exercises.

 

 

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Saturday, 11 March 2023

Conditioning:

Partner WOD

Complete as many reps as possible in 3-minutes of:

1000m Bike

Max rep rope climbs in remaining time

Rest 1:00

Complete as many reps as possible in 3-minutes of:

600m Row

Max rep synchro sit-ups in remaining time

Rest 1:00

Complete as many reps as possible in 3-minutes of:

1000m Bike

Max rep synchro burpee pull-ups in remaining time

Rest 1:00

Complete as many reps as possible in 3-minutes of:

600m Row

Max rep synchro grasshoppers in remaining time

Rest 1:00

 

2 rounds for score

 

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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.

 

 

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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)

 

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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

 

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Friday, 10 September 2021

Conditioning:

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

 

 

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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)

 

 

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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

 

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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

 

 

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If registered, post results to Games.com