2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE Join us this Wednesday for a FREE WOD at any class time. No CrossFit experience needed!   Skill: Handstand Nose and toe to wall handstand hold 0:30 Hold 0:30 Rest   5 rounds for quality     Conditioning: MPCF Board WOD “Kelly” Run 400m 30 Box Jumps (24/20″) 30 Wall-Ball Shots (20/14) @ (10/9′)   5 rounds for time Compare to Friday, 30 November 2018     Post results and experiences to commentsRead more

  2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Skill Work: Row start/transitions   Conditioning: 25/20 Cals rowed 0:30 Max reps bar muscle-ups* 10 Bar facing burpees 1:00 Rest   5 Rounds for time and for max reps (25:00 cap)   *Options: Rx: Bar muscle-ups Intermediate: Chest-to-bar pull-ups Scaled: Chin over bar pull-ups     Post results and experiences to comments  Read more

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Conditioning: MPCF Board WOD “Elizabeth” 21-15-9 rep rounds of: Cleans (135/93) Ring Dips   For Time Compare to Friday, 20 August 2010   Strength: Overhead Squat 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @ 75%   For quality of position     Post results and experiences to commentsRead more

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK 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

2022 CrossFit Games Open Registration CLICK HERE CrossFit Judges course CLICK HERE   Skill: Pull-up work 4 Weighted strict pull-ups (athlete choses a tough weight, but a weight they can go unbroken for all 4 reps) 0:30 Rest 8 Strict pull-ups (unweighted) 0:30 Rest 16 Ring rows 2:00 Rest   3 Rounds for quality     Conditioning: Partner WOD* Run 800m 20 Power Cleans (135/93) 20 Abmat Butterfly Sit-up Bike 1200m 30 Shoulder to Overhead (95/65) 30 Kettlebell goblet squats (55/35) Row 600m 40 Hand-release Push-ups 40 Box Overs (24/20″) Ski 400m 50 Weighted stationary lunges (45/35) 50 Double Unders   For Time (20:00 cap) *Equal work. One person working at a time. Tag between exercises. Athletes use one barbell, weight must be removed.     Post results and experiences to commentsRead more