Flashback to 2012! Join us this Saturday at 0900 for a free class!  Everyone welcome! Conditioning: “Time with the Girls” Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Squats   Helen’s House 400m Run 21 Kettlebell swings (53/35)(45/30) 12 Pull-ups   Fran’s House 15 Thruster (95/63)(80/53) 15 Pull-ups   Nancy’s House 400m Run 15 Overhead squats (95/63)(80/53)   Grace/Isabel’s House 20 Ground-to-overhead (135/93)(115/73)   Kelly’s House 400m Run 30 Box jumps (24/20″)(20/16”) 30 Wall-ball shots (20/14)(16/10) @ (10/9′)   For time Compare to Friday, 09 October 2020 *second set of parentheses is Masters 55+     Post results and experiences to commentsRead more

  U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe. Skill: Ring Muscle-Up Progressions* For quality *details posted in gym   Conditioning: MPCF Hero Board WOD “Donny” 21-15-9-9-15-21 rep rounds of: Deadlifts (225/153) Burpees   For time Compare to: Monday, 01 July 2019     Post results and experiences to commentsRead more

Skill: 0:10 All-out bike 0:10 Bike at 6-min bike test pace 1:00 Rest 7 Rounds   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until clock says 10:00* 9 Thrusters + 9 Pull-Ups + 9 Thrusters   For Time Compare to Wednesday, 09 January 2019 Weight: RX (65/43) Masters (45/30) *Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.     Post results and experience to commentsRead more

Black Friday will have two WOD times, 0900 and 1200. Saturday class is normal time.   “Black Friday” Partner WOD 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)   For Time Compare to Friday, 29 November 2019   *Special instructions: -Only one partner working at a time, except during the run/burpee portions. -Squat C&J -When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m. -WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches, performs a WB shot and returns ball over the target. Each throw is one rep. If...Read more

Happy Thanksgiving from MP CrossFit! Gym Closed Classes Friday are at 0900 and 1200Read more