Conditioning: Partner WOD, equal work required 1,500m Ski for time   …Rest 3:00 and then…   20 Rounds, partners alternate exercises, of: 5 Strict pull-ups 10 Push-ups 15 Air squats   For time   …Rest 3:00 and then…   3,000m Bike for time     Post results and experiences to commentsRead more

MP CrossFit Christmas Party 2023! What fun with our Ape Nation! Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience is needed and everyone is welcome!   Strength: Shoulder Press 10 @ 55% 8 @ 65% 6 @ 75% 4 @ 85%   For quality   Conditioning: 12 Wall walks 12 Power cleans (115/73) 10 Wall walks 10 Power cleans (135/93) 8 Wall walks 8 Power cleans (155/103) 6 Wall walks 6 Power cleans (185/123) 4 Wall walks 4 Power cleans (205/143) 2 Wall walks 2 Power cleans (225/153)   For time (23:00 cap)     Post results and experiences to commentsRead more

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience is needed and everyone is welcome!   Sprint Drills: Run 400m* Rest/walk 200m* 8 rounds for pace control *Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. These drills are available to perform anytime during the week at your convenience at Open Gym or outside of a scheduled class. These are not done in a scheduled class.   Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   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...Read more

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience is needed and everyone is welcome!   Skill: 10 Tempo* GHD back extensions 0:30 Glute bridge hold 1:00 Rest   3 Sets for quality *Tempo is 3 second up, 1 second hold, 3 second down   Conditioning: 12 Double dumbbell deadlifts (2 x 50/35)* 9 Double dumbbell hang cleans 6 Double dumbbell shoulder to overhead 15/12 Calories biked 12 Double dumbbell deadlifts 9 Double dumbbell hang cleans 6 Double dumbbell shoulder to overhead 15/12 Calories biked 4:00 Rest   3 Rounds for work time each round *Use same dumbbells for all dumbbell movements     Post results and experiences to commentsRead more

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience needed and everyone is welcome!   Endurance: 1500m Row* 3:00 Rest 3600m Bike* 3:00 Rest   2 Rounds for time and pacing control *Goal is to increase pace every 500m on row and every 900m on bike     Post results and experiences to commentsRead more