Reminder: Gym closed in observation of Independence Day. We will meet at the skate park located at 21st & Riverside, west side of river and south side of 21st at 0900. Friends are welcome. Enjoy your Independence Day! Run 800m 10 rounds of skate park Run 1 mile 10 rounds of skate...Read More
Skill: Pick any Three (3) skills on the “Athletic Skills Sheet“ For quality, time, load, or completion Conditioning: 1000m Row 50 Thrusters (65/45) 30 Pull-ups 2 rounds for time Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side Post skills worked, time and...Read More
Strength: Back Squats 5 reps @ 70% 1RM 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: Partner WOD As a 2-person team, complete as many rounds as possible. There is a 25 minute time limit. Equal work required. Round 1: Run 800m* 40 Double...Read More
Strength: Deadlifts 5 reps @ 70% 1RM 3 reps @ 80% 1+ reps @ 90% For max reps at 90% Conditioning: 3 Muscle-ups 6 Front Squats (135/95) 9 Slammers (20/14) 12 Ring Push-ups 3 rounds for time Flexibility: Right side straddle – 1:00 Left side straddle – 1:00...Read More
Gotta love Hollow Body Holds! REST DAY Competitors Class 1730-1900 Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming...Read More
Skill: Hollow Body Hold 5 x 30 seconds on, 30 seconds off Belly to Wall Handstand Holds 5 x 30 seconds on, 30 seconds off For Quality Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette...Read More
