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

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

Sign-up for the Nutrition Challenge and the Fitness Challenge!! They both start Monday, 11 April!!   Conditioning: Buy-in: 500m Row For time   …rest 4-minutes, then… 12 Burpees-over-bar 6 Thrusters (135/93) Rest 1:00 3 rounds for time   …rest 4-minutes, then… Sell-out: 1000m Bike For time     Strength: Pause Front Squats 4 @ 45% 1-rm 4 @ 55% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 75%   For quality     Post results and experiences to commentsRead more