Coach Becky dominated at her Level 1 re-cert! Strong work! Friday 0845 class is cancelled this week. Sorry for any inconvenience.   Strength & Conditioning: Every minute on the minute until failure perform: 1 Hang Squat Snatch*, then add (10/5) For max load   …now continue on with EMOM, and perform: 1 Hang Squat Clean,...Read More

  Strength: Every minute on the minute for 12 minutes perform on cycle of: 1 clean pull + 1 clean high pull + 1 power clean @ 75% 1RM Clean* *dropping and resetting between pulls is allowed For Quality   Conditioning: 10-9-8-7-6-5-4-3-2-1 Glute-Ham Sit-up 1-2-3-4-5-6-7-8-9-10 Overhead Squat (95/63)   For Time Perform 10 GHD/1 OHS,...Read More

  Conditioning: “Rogue at the Redlands” 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   3 rounds for time Compare to Tuesday, 25 October 2016   Strength: Jerk Start at 25% 1RM Clean and Jerk, perform 2 Jerk, and then increase load by 10% each set for the first...Read More

Rest Day     Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When...Read More

  Conditioning: 20 Wall-Ball Shots (25/16) @ (10/9′) 20 Sumo Deadlift High Pulls (75/53) 20 Box Overs (24/20″) 20 Push Press (75/53) 200m Run   5 rounds for time   Flexibility/Mobility: Rocking Table – 1:00 Twisting Ape – 1:00 20 Straight Calf Raises Elevated Saddle – 1:00 10 Side-to-Side Squats Standing Straddle Stretch – 1:00...Read More

  Conditioning: Row 500m Rest 1 minute Row 1000m Rest 2 minutes Row 1500m Rest 3 minutes Row 2000m   For Time   …Or… Run 400m Rest 1 minute Run 800m Rest 2 minutes Run 1200m Rest 3 minutes Run 1600m   For Time   Skill or Strength: Pick a few weaknesses from the Athletic...Read More

Congrats to MP Alpha, winning 1st Place in the Masters’s Division!   Conditioning: 15-12-9 rep rounds of: Power Snatches (115/75) Bar Muscle-ups   For Time   …rest 5:00, then… 200m Run 100 Double Unders 50 Sit-ups 25 Calories Biked   For Time   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side Saddle Sit –...Read More

Great job Cobras! Strong work!   Conditioning: Partner WOD “Are we done yet?!” 50 Burpees*   …then 4 rounds, alternating exercises of: 10 Power Snatches (95/65) 15 Bar-Over-Burpees 200m Wall-Ball Carry (20/14)   …then 3 rounds, splitting reps each exercise of: 30 Toes-2-Bar 20 Burpee Box Overs (24/20″) 10 Clean & Jerks (135/95)   …then...Read More

Strong work MP Bravo!    Conditioning: Run 400m 25 Thrusters (95/63) 15 Pull-ups Run 800m 15 Pull-ups 25 Thrusters Run 400m   For Time Similar to Monday, 12 October 2015   Strength: Deadlift 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%  ...Read More

Rest Day     Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When...Read More