Join us this Friday, 15 April, for a FREE WOD at any class time.  No CrossFit experience needed! Get your MP spring/summer apparel HERE !   Endurance: Partner WOD Row 400m* (at 90% of 500m pace) 3 Rounds for quality of pacing   …Rest 5:00 then… Row 200m* (at 102% of 500m pace) 3 Rounds for quality of pacing   …Rest 5:00-7:00 then… Row 1000m* (at max effort) For time   *Partners split these distances in half each round: 400m=200m/each, 200m=100m/each, 1000m=500m/each   Accessory Work: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   3 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going...Read more

Join us this Friday, 15 April, for a FREE WOD at any class time.  No CrossFit experience needed! Get your MP spring/summer apparel HERE ! Conditioning: 500m Ski 50′ Handstand walk 400m Row 40 Wall-ball shots (20/14) @ (10/9’) 30 Calories bike 30 GHD Sit-ups 200 Speed skips 20 Front squats (95/63) 100m Run 10 Bar-facing-burpees   For time (20:00 cap)   Strength: Back squat 3 reps at 80% 1-RM 4 Sets for quality     Post results and experiences to commentsRead more

Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start TODAY!! Join us this Friday, 15 April, for a FREE WOD at any class time.  No CrossFit experience needed! Get your MP spring/summer apparel HERE !     Conditioning: Partner WOD* 27 Thrusters (95/63) 21 Chest-to-bar pull-ups 15 Thrusters (135/93) 9 Bar muscle-ups   For time (15:00 cap) *Partner A completes full workout (max 7:30), then tags Partner B who completes full workout. Partners can adjust weights for each other.   …Rest 5:00 then…   Partner A completes 2:00 max calories bike/row* Partner B completes 2:00 max calories bike/row*   For total calories *One partner must row, and the other bike   Skill Work: Plate push-ups Advanced: 10/8 reps Intermediate: 8/6 reps Beginner: 6/4 reps If performing box push-ups, athlete performs 10/8 per round   3 Sets for quality of positions     Post results and experience to...Read more

Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start Monday, 11 April!!   Conditioning: 400m Run 20 Toes to bar 10 Handstand push-ups 5 Deadlifts (315/205) 500m Row   3 Round for time (30:00 cap)     Post results and experience to commentsRead more

Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start Monday, 11 April!!   Conditioning: Partner WOD Complete as many reps as possible in 6:00 (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball shots (20/14) @ (10/9′) 20 Burpees   …Rest 1 min, then… 2 Min AMCAP row   …Rest 1 min, then… Complete as many reps as possible in 4:00 (equal work) of: 8 Pull-ups 16 Sit-ups 8 Wallball shots (20/14) @ (10/9′) 16 Burpees   …Rest 1 min, then… 2 Min AMCAP bike   …Rest 1 min, then… Complete as many reps as possible in 2:00 (equal work) of: 6 Pull-ups 12 Sit-ups 6 Wallball shots (20/14) @ (10/9′) 12 Burpees   …Rest 1 min, then… 2 Min AMCAP ski   For total reps and total calories   Strength: Every 1:15 complete one complex, for 7 sets* Power snatch ⇒ hang squat snatch *Start at...Read more