STRENGTH TRAINING
Our strength training focuses on steady, long-term progress and emphasizes the principles of progressive overload.
Our strength training employs four core lifts: the squat, bench press, deadlift, and overhead press, as well as Oly Lift, the Power Clean, and Snatch. Our program uses calculated percentages of your one-repetition maximum (1RM) to determine training weights so each athlete can achieve their very unique and individualized goals.
CONDITIONING
CrossFit conditioning workouts are known for their emphasis on variety. They incorporate a wide range of exercises and movements, including but not limited to weightlifting, gymnastics, cardiovascular exercises, bodyweight movements, and plyometrics. The workouts are constantly varied, ensuring that participants are constantly challenged and avoiding plateaus.
Our workouts are designed to be intense and push participants to their limits. They often involve timed workouts or completing a specific number of repetitions as quickly as possible. The goal is to improve cardiovascular endurance, increase work capacity, and build mental toughness.
PROGRAMMING
Toggle through the days of the week for an example of what a true week of programming looks like at MpFitCo.
No matter your fitness level or experience in CrossFit our coaches will guide you in an effort to accommodate your abilities and goals.
This allows beginners and experienced athletes to participate in the same workouts through our deliberate scaling of weights, volume or movements as needed.
Every workout can be tailored to suit individual needs while still providing an effective challenge.
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BENCH PRESS 5-5-3-3-3-3-5
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Every 5:00 × 4 rounds
500/400 Meter Row
Then AMRAP in remaining time
5 Pull-ups
10 Push-ups
15 Air Squats
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CONDITIONING
FOR TIME:
50-40-30-20-10
AB Mat Sit-ups
Dumbell Snatches (alt)
Directly into
50 Toes-To-Bar
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BACK SQUAT
5-5-3-3-3-3-5
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CONDITIONING
Complete for time
21-15-9-15-21
Power Cleans
Wall-balls
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CONDITIONING
20 MINUTE AMRAP:
4 Chest to Bar Pull-Ups
100’ Sandbag Bear Hug Carry
600/500m Echo Bike
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DEADLIFT
5-5-3-3-3-3-5
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CONDITIONING
FOR TIME:
20-15-10
Deadlift
Handstand Push-Ups
(After each round) : 50 Lateral Bar Hops
Directly into:
30/20 Calorie Echo Bike Sprint
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CONDITIONING
Capacity Tester
60/45 Cal Row
15 Front Squats
45 Toe-to-Bar
15 Squat Cleans
30 Calorie Ski
15 Thrusters
15 Muscle-Ups
FOLLOW OUR PROGRAMMING
MpFitCo programming is now available for anyone training outside our walls. If you want structure, intensity, and a clear standard to train toward, you can now follow the same programming we use inside the gym—where discipline is built through consistent effort.
GYM PROGRAMMING
Gyms can now bring MpFitCo programming to their own community. If you want a clear, progression-driven system that elevates coaching and raises athlete standards, reach out.
Let’s talk about how our programming can support the environment you’re building..
