Join us for a FREE drop-in day this Friday, 07 January! Skill Work: Pistol Progressions 10 Reps at proper progressions 1:00 Rest   3 Sets for quality   Conditioning: 2021 CrossFit Games Open WOD 21.1 1 Wall walk 10 Double unders 3 Wall walk 30 Double unders 6 Wall walk 60 Double unders 9 Wall walk 90 Double unders 15 Wall walk 150 Double unders 21 Wall walk 210 Double unders   For time (15:00 cap) Compare to Saturday, 13 March 2021     Post results and experiences to commentsRead more

Join us for a FREE drop-in day this Friday, 07 January! Conditioning: 9 Rope climbs (12′) 15 Double dumbbell shoulder-to-overhead (50/35) 21 Double dumbbell front squats 50′ Double dumbbell overhead walking lunges   For time (10:00 cap)   Strength: Shoulder Press 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For quality     Post results and experiences in commentsRead more

Join us for a FREE drop-in day this Friday, 07 January! Accessory: Shoulder Accessory  0:30 Max reps banded external rotation 0:10 Transition   2 Sets each arm   Directly into… 0:30 Max reps banded internal rotation 0:10 Transition   2 Sets each arm   Partner-assisted shoulder smash 0:30/side   Endurance: 2:00 Ski for max cals 1:00 Rest 2:00 Bike for max cals 1:00 Rest 2:00 Row for max cals 1:00 Rest   3 Rounds for total calories     Post results and experiences to commentsRead more

Happy New Year from all the coaches at MP CrossFit!!   Conditioning: Partner WOD* Complete as many rounds and reps as possible in 12-minutes of: 20 Alternating dumbbell snatches (50/35) 22 Box jump overs (20″) 20 Burpees 22 Toes-2-bar   For score   …rest 5-minutes, then… Complete as many reps as possible in 6-minutes of: Wall-walks*   For score   …rest 5-minutes, then team up with another partner group and… 125 Calories rowed 120 Calories biked 120 Calories skied   For time *All exercises are equal work required (except wall walks), one at a time working, and tag between exercises.     Post results and experiences to commentsRead more

Class time is at 0900 only today Normal schedule resumes tomorrow   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (11/10’) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols 9 Burpees-Over-Bar 10 Back Squats (205/133)*   …then, Sell-out: 500m Row   For Time Compare to Friday, 01 January 2021 *Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on…. Weight on snatch should be between 75-85% 1RM. Weight on Back squat should be between 60-70% 1RM BSQ. No racks for back squats. Must add weight to snatch bar, clean, and complete.     Post results and experiences to commentsRead more