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

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