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.

A man with short hair and a gray t-shirt performs a squat while holding a barbell with green CrossFit weight plates in at a gym called MpFitCo, Mount Pleasant Fitness Company.
A man in athletic shorts and wristbands kneels on the floor, bowing his head with his hands on the ground, while a second man with tattoos and no shirt kneels in front of him, and a third man in tactical gear stands in the background.

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.

  • BENCH PRESS 5-5-3-3-3-3-5

    -

    Every 5:00 × 4 rounds

    500/400 Meter Row

    Then AMRAP in remaining time

    • 5 Pull-ups

    • 10 Push-ups

    • 15 Air Squats

  • CONDITIONING

    FOR TIME:

    50-40-30-20-10

    • AB Mat Sit-ups

    • Dumbell Snatches (alt)

    Directly into

    50 Toes-To-Bar

  • BACK SQUAT

    5-5-3-3-3-3-5

    -

    CONDITIONING

    Complete for time

    21-15-9-15-21

    • Power Cleans

    • Wall-balls

  • CONDITIONING

    20 MINUTE AMRAP:

    4 Chest to Bar Pull-Ups

    100’ Sandbag Bear Hug Carry

    600/500m Echo Bike

  • DEADLIFT

    5-5-3-3-3-3-5

    -

    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

  • 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

Workout app screen showing a back squat workout plan for November 17, 2025. The plan includes detailed instructions for multiple sets at different intensities, rest periods, and set recommendations at MpFitCo, Mount Pleasant Fitness Company.
Schedule for workout routine in November 2025, including different training levels: beginner, intermediate, and advanced, with dates, times, and specific exercises listed at MpFitCo, Mount Pleasant Fitness Company.

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.

JOIN OUR PROGRAMMING

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..

A fitness instructor leading a group workout class using resistance bands at a gym, with large windows and green trees outside, at MpFitCo, Mount Pleasant Fitness Company, CrossFit Mount Pleasant.
Let's Talk