Running with “Elbows Overhead” 21-15-9 rep rounds of: Knees-2-Elbows Overhead Squats (95/63) Run 400m at end of each round   For Time     Post time to comments Compare to Monday, 18 March 2013Read More

Sorry for any inconvenience, but a few classes are cancelled this week due to a competition: Friday @ 1200, kids, and 1730; Saturday @ 0900 and Open Gym Take this opportunity to try the Competitors class on Thursday night.     “Double Shot”   15 Handstand Push-ups 30 Wall-Ball Shots (20/14) @ (10/9′) 45 Double Unders   3 rounds...Read More

  “I got it!”   10 Pistols 20 Shoulder to Overhead (75/53) 30 Slammers (12/8) 400m Run 50 Speed Skips   5 rounds for time     Post time to commentsRead More

  “Pick a Board WOD”   Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Post WOD chosen and result to commentsRead More

  Strength WOD: Deadlift (20 minute cap) Warm-up 10, 7, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3 reps @ 85% 1RM   Conditioning WOD: “Toe Jam” 10 Thrusters (75/53) 10 Toes-2-Bar   10 rounds for time     Post weights used and time to commentsRead More

Happy Birthday to all September babies: Christine Steichen, Susan Alonzi, Bob Morgan   “Sapphire”   With a partner, perform equal work at the following, 2-4-6-8-10-8-6-4-2 rep rounds of: Wall Climbs Kettlebell Snatches (53/35) Wall-ball Shots (20/14) @ (10/9′)   For Time     Post time to commentsRead More

Great fun with MP CrossFit and Vertical CrossFit friends!     Strength WOD: Perform the following for quality (20 minute cap): Front Squat Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM Clean 5 @ 70% 1RM Clean 5 @ 80% 1RM Clean     Speed WOD: 21-18-15-12-9 rep rounds of: Deadlifts...Read More

  REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   4 rounds of: 60 seconds on, 60 off; 45 on, 45 off; 30 on, 30 off; 15 on, 15 off   Post total distance covered to commentsRead More

    “Steppin & Reppin”   40 reps Box Jumps (24/20″) 40 Reps Ketlebell Swings (53/35) 40 Reps Overhead Squats (85/53)   Run 200m    30 Reps Box Jumps (24/20″) 30 Reps Kettlebell Swings (53/35) 30 Reps Overhead Squats (85/53)   Run 200m backwards   20 Reps Box Jumps (24/20″) 20 Reps Kettlebell Swings (53/35)...Read More

  “Clean House”   Option A: Find your 1 Rep Max Clean (20 minute time cap) 5-4-3-2-1-1-1-1   Option B: If you know your 1 Rep Max Clean (20 minute time cap) 5 reps @ 65% 1RM 5 reps @ 75% 1RM 5 reps@ 85% 1RM   …then   Complete as many rounds as possible...Read More