Get your MP spring/summer apparel HERE !   Conditioning: 15/12 Calories biked 10 Handstand push-ups 50 Double unders 5 Strict handstand push-ups 15/12 Calories biked Rest 1:00   4 rounds for time (23:00 minute cap)   Strength: Hang Power Clean 5 cyclic reps at: 35-45-55-65-70-75%   For quality     Post results and experiences to commentsRead more

Join us today for a FREE WOD at any class time.  No CrossFit experience needed! Get your MP spring/summer apparel HERE !   Conditioning: Fitness Challenge WOD 21-15-9 rep rounds of: Calories biked Alternating dumbbell snatches (50/35)   …Rest 7:00, then… 18-12-6 rep rounds of: Calories rowed Burpees-over-rower   For total time     Post results and experiences to commentsRead more

  Join us tomorrow, 15 April, for a FREE WOD at any class time.  No CrossFit experience needed! Get your MP spring/summer apparel 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

  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