Class time Friday, December 31 is at 0900 only Normal schedule resumes Saturday, January 1, 2022   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

Class time Friday, December 31 is at 0900 only Normal schedule resumes Saturday, January 1, 2022   Skill: Ring muscle-up false grip hold false grip pull-ups ring dips elevated feet transitions   Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 27 Wall-ball shots (25/16)@(10/9’) 21 Power snatches (75/53) 15 Burpees over bar 9 Thrusters (75/53) Rest 1:00   For score     Post results and experiences to commentsRead more

Class time Friday, December 31 is at 0900 only Normal schedule resumes Saturday, January 1, 2022   Endurance: 2 rounds of: 0:30 Max calories assault bike 1:00 Rest 0:30 Max calories row 1:00 Rest 0:30 Max reps* 1:00 Rest *Kettlebell swings (53/35) on round 1, push press (95/63) on round 2   …Rest 4:00 then… 2 rounds of: 1:00 Max calories assault bike 2:00 Rest 1:00 Max calories row 2:00 Rest 1:00 Max reps* 2:00 Rest *Push-ups on round 1, unanchored sit-ups on round 2   For score Compare to Tuesday, 29 December 2020     Post results and experiences to commentsRead more

Class time Friday, December 31 is at 0900 only Normal schedule resumes Saturday, January 1, 2022   Conditioning: “Merry, Merry Christmas” 3-person Team Part 1a: 7 Worm Push-ups* …then perform remainder of 5:00 AMRAP** of: 24 Front Squats (135/93) 27 Pull-ups 30 Alternating Dumbbell Snatches (50/35) 33 Wall-Ball Shots (25/16) @ (10/9′)   Part 1b: Max Calories Rowed in 5:00   2 rounds for score -On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.   …Rest 5:00, then… Part 2: The team has 18-minutes to find: (00:00-06:00) 2-rep max Hang Power Snatch (06:00-12:00) 3-rep max Hang Squat Clean (12:00-18:00) 4-rep max Deadlift   For Scores Equal work on AMRAP. Equal time or calories on row. Each team member performs each lift. Only one team member at a time lifting.   Compare results to Wednesday, 26 December 2018 Part 1: Score...Read more

Merry Christmas from MP CrossFit! May you and your family be blessed this Christmas season! Gym closed Saturday, normal schedule resumes MondayRead more