Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: As many rounds and reps as possible in 20 minutes of: 2 rounds of: 15 Back-extensions 15 Double dumbbell clusters (35/25) 200m Run 2 rounds of: 15 “Perfect” push-ups 15 Anchored sit-ups 400m Run   For score   Option 2: 2021 CrossFit Games WOD 21.3 and 21.4 15 Front squats (95/65) 30 Toes-to-bars 15 Thrusters (95/65) …Rest 1:00 then… 15 Front squats (95/65) 30 Chest-to-bar pull-ups 15 Thrusters (95/65) …Rest 1:00 then… 15 Front squats (95/65) 30 Bar muscle-ups 15 Thrusters (95/65) For time (15:00 time cap) Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3 2021 CrossFit Games WOD 21.4 Complete the following complex for max load: 1 Deadlift 1 Clean 1 Hang clean 1 Jerk (7:00 time cap)     Post results and...Read more

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   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

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: NEW MPCF Board WOD “Jo-Jo” 15-12-9-7 rep rounds of: Box jumps/overs* (24/20″) Kettlebell swings (53/35) Wall-ball shots (20/14)@(10/9′) Calories rowed   For time *In rounds of 15 and 9, athlete performs box jumps.  In rounds of 12 and 7 athlete performs box overs.     Post results and experience to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Endurance: 3:00 Row* 1:00 Rest   3 Rounds for quality of pacing *maintain “6 min row test” pace See Tuesday, 16 February 2021 Strength: Shoulder Press 4@65% of 1-rep max 4@70% 3@75% 3@80% 2@85% 2@85% 2@90% 2@90%   For load and quality of lifts     Post results and experience to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. CrossFit Judges course is live! Click HERE!   Conditioning: Option 1: 2021 CrossFit Games Open WOD 21.2 10 Alternating dumbbell snatches (50/35)(35/20)* 15 Burpee box jump overs (24/20”)* 20 Alternating dumbbell snatches 15 Burpee box jumps 30 Alternating dumbbell snatches 15 Burpee box jumps 40 Alternating dumbbell snatches 15 Burpee box jumps 50 Alternating dumbbell snatches 15 Burpee box jumps   For time (20:00 cap)   Option 2: Every minute on the minute, for 20 minutes (3 rounds):   Minute 1: 13/10 Calories rowed Minute 2: 10 GHD sit-ups Minute 3: 10 Sandbag Zercher squats (70/50) Minute 4: 10 Wall-ball shots (25/20)@(10/9′) Minute 5: 13/10 Calories biked Minute 6: 10 Pull-ups Minute 7: Rest   For quality of work     Post results and experience to commentsRead more