Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Get your MP spring/summer gear here! Endurance: Run 200m Row 250m Bike 600m …Rest 2:00 then… Run 400m Row 500m Bike 1200m …Rest 3:00 then… Run 800m Row 1000m Bike 2400m …Rest 3:00 then… Run 300m Row 400m Bike 900m …Rest 2:00 then… Run 100m Row 150m Bike 300m   For time (40:00 cap)     Post results and experiences to commentsRead more

Join us this Saturday at 0900 for a FREE WOD! No CrossFit experience needed! Get your MP spring/summer gear here! Conditioning: 30 seconds work, 60 seconds rest of: Wall-ball shots (25/16) @ (11/10) Kettlebell swings (53/35) Burpees   2 rounds for score   Strength: Front Squat 1-rep max   For max load Compare to Friday, 26 February 2021     Post results and experiences to commentsRead more

Get your MP spring/summer gear here!   Accessory Work: 1:00 Max reps banded strict pull-ups 1:00 Rest 1:00 Max reps ring rows 1:00 Rest   2 Rounds for max reps   Conditioning: Partner WOD, equal work required 20 Power snatch (115/73) 20 Toes-to-bar 20 Handstand push-ups 18 Power snatch (115/73) 18 Toes-to-bar 18 Handstand push-ups 16 Power snatch (115/73) 16 Toes to bar 16 Handstand push-ups   …Rest 3:00 then…   12 Overhead squats (135/93) 120 Double-unders 8 Overhead squats (135/93) 80 Double-unders 6 Overhead squats (135/93) 60 Double-unders   For time (22:00 cap)     Post results and experiences to commentsRead more

Get your MP spring/summer gear here!   Conditioning: Complete (40/32) reps in 4-minutes of: 1:00 max calories biked Hand-over-hand sled pull* (90/70) Rest remaining time   2 rounds for total work time *Perform remaining reps in 5-ft segments. Each segment equals 1 rep   …Directly into…   Complete (40/32) reps in 4-minutes of: 1:00 max calories row D-ball cleans (100/70)* Rest remaining time   2 rounds for total work time *One clean equals one rep   Strength/Skill: At 70% of your 1-rm snatch, perform the following: 1 Lift off to a 2 sec pause above knee 1 Lift off to a 2 sec pause at “drop” position 1 Power snatch 1 Snatch   4 sets for quality     Post results and experience to comments  Read more

Get your MP spring/summer gear 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 commentsRead more