2014 Flashback! Ladies, join us this Saturday evening at 5:30pm for Galentines!   Conditioning: CrossFit Games Open WOD 14.4 Complete as many rounds as possible in 14 minutes of: 60 Calorie Row 50 Toes-2-Bar 40 Wall-Ball Shots (20/14) @ (10/9′) 30 Cleans (135/93) 20 Muscle-ups   For score Compare to Saturday, 22 March 2014     Post results and experiences to commentsRead more

“Lifting is my favorite” Ladies, join us this Saturday evening at 5:30pm for Galentines!   Conditioning: MPCF Board WOD “Isabel” 30 Snatch (135/93)*   For Time (10:00 cap) *Masters 55+ Rx weight: (115/73) Compare to Wednesday, 10 May 2017   Strength: Deadlift 11 @ 35% 1-RM 10 @ 45% 9 @ 55% 8 @ 65% 7 @ 75%   For quality Each set must be connected     Post results and experiences to commentsRead more

Join us TODAY for a FREE drop-in! No CrossFit experience needed!   Conditioning: 3 minutes max burpee box jump overs (24/20″) 2 minutes max wall ball shots (20/14)@(10/9′) 1 minute max pull-ups …Rest 2:00 then… 1 minute max pull-ups 2 minutes max wall ball shots (20/14)@(10/9′) 3 minutes max burpee box jump overs (24/20″)   For max reps   …Rest 2:00 and partner up, then…   3 minutes max burpee box jump overs (24/20″) 2 minutes max wall ball shots (20/14)@(10/9′) 1 minute max pull-ups …Rest 2:00 then… 1 minute max pull-ups 2 minutes max wall ball shots (20/14)@(10/9′) 3 minutes max burpee box jump overs (24/20″)   For max reps     Post results and experiences to commentsRead more

Join us tomorrow, 29 January, for a FREE drop-in! No CrossFit experience needed!   Conditioning: Partner WOD, equal work required As many rounds and reps in 15 minutes of: 50 Double-unders 40 Calories biked 30 Sit-up slammers (12/8)@(2m) 20 Chest-to-bar pull-ups 10 Squat snatches (115/73)   For score   Strength: Snatch 9 reps @ 35% 8 reps @ 45% 7 reps @ 55% 6 reps @ 65% 5 reps @ 75% 5 reps @ 75% 5 reps @ 75%   For quality     Post results and experiences to commentsRead more

  Join us this Saturday, 29 January, for a FREE drop-in! No CrossFit experience needed!   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