Get your MP spring/summer gear here! Conditioning: 12/9 Calories bike 10m Handstand walk 10 Kettlebell goblet squats (72/53) 12 GHD sit-ups   3 rounds for time   Strength: Back Squat 1-rep max Compare to Wednesday, 21 April 2021     Post results and experiences to commentsRead more

Get your MP spring/summer gear here!   Endurance: 600m Run 2:00 Rest 750m Row 2:00 Rest 500m Ski/1200m bike* 2:00 Rest   2 Rounds for time *Athletes will ski one round and bike the other.   Skill: Pistols Strength/Progression: 20 Deck squats 1:00 Rest 2 Sets for quality Directly into… 12 Alternating ankle wrap pistols 1:00 Rest 2 Sets for quality Directly into… 0:30 AMRAP pistols 1:00 Rest 2 Sets for score and quality     Post results and experiences to commentsRead more

  Get your MP spring/summer gear here! Conditioning: MPCF Fitness Challenge WOD and Board WOD “Hotel 100” 100 Dumbbell Hang Squat Clean Thrusters (35’s/25’s) For Time* *Starting at minute 1, stop performing DBHSCT’s, and perform 5 burpees. Repeat this at the top of every minute until finished with the DBHSCT’s. Compare to Wednesday, 24 July 2019     Post results and experiences to commentsRead more

Join us today at 0900 for a FREE WOD! No CrossFit experience needed!   Conditioning: Partner WOD 40 Calories rowed 30 Alternating dumbbell snatches (50/35) 30 Wall-ball toss* (20/14) 30 Calories biked 20 Wall-ball sit-up throws (20/14) @ (5m) 20 Pull-ups 20 Calories skied 10 Ring dips 10 Partner push-ups w/clap   2 rounds for time *For wall-ball toss, partners stand 15-ft apart, partner A does full squat wall-ball throw towards partner B, who then picks up the wall-ball and does a full squat wall-ball throw back towards partner A.  This constitutes two reps.     Post results and experiences to commentsRead more

Join us tomorrow (Saturday) at 0900 for a FREE WOD! No CrossFit experience needed!   Conditioning: 2022 CrossFit Games Age Group Online Qualifier WOD 1 20 Toes-to-bar 20 Alternating dumbbell snatches (70/50)   3 Rounds for time (10:00 cap)   …Rest 10:00 then…   2022 CrossFit Games Age Group Online Qualifier WOD 3 As many rounds and reps as possible in 10 minutes of: 1 Rope climb* 2 Shuttle runs** 2 Rope climbs 4 Shuttle runs 3 Rope climbs 6 Shuttle runs 5 Rope climbs 8 Shuttle runs 5 Rope climbs 10 Shuttle runs 7 Rope climbs Etc…   For score *Athlete must touch the metal beam at the top of the rope to constitute a rep **1 shuttle run rep consists of running 25′ down and back     Post results and experiences to commentsRead more