New shirts are in!!!   Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   3 rounds for time   Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* Rest 1 minutes   3 rounds for quality *Try to increase weight each round.   Mobility:...Read More

  REST DAY     Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will...Read More

Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips   For Score   Strength: Back Squat 1 minute to complete 15 reps Back Squat @ (75/43) 1 minute rest 1 minute to complete 12 reps Back...Read More

  Conditioning: 9:00 AMRAP 20 Double Unders 1 Overhead Squat*(125/83) 1 Ring Dip* 1 Handstand Push-up*   For Score *Add 1 OHS, 1 Ring Dip, and 1 HSPU each round   …Rest 9 minutes, then…   Sprint Work: Run 800m Rest 3 minute Run 600m Rest 2 minutes Run 400m Rest 1 minute Run 200m...Read More

Car decals are in!   Strength: Split Jerks 3-3-3-3-3*   For max load & quality of getting under the bar *Connect the reps. Make the transition from lowering the bar, to going into your next rep simultaneous and smooth. Working on getting under the bar quickly. Receiving the bar locked out overhead.   Conditioning: Complete...Read More

  Conditioning: Partner WOD* “Per Your Request” 20 Pistols 40 meters Handstand Walking 60 Plate-Facing Burpees (45# plate) 400 meter Sprint x 2 60 Kettlebell Swings (53/35) 40 Chest-2-Bar Pull-ups 20 Squat Cleans (155/103)   2 rounds for time Compare to Saturday, 25 April 2015 *Equal work. One working at a time.   Mobility: Barbell...Read More

  Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Pull-ups 10 Thrusters (95/65) 200m run 40 Single Unders   For Score   Strength: Deadlifts 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Mobility: Partner Shoulder smash...Read More

  REST DAY     Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will...Read More

  Conditioning: “Just a little bit of work” Run 400m 25 Wall-Ball Shots (20/14) @ (12/10′) 50 Hand-release Push-ups 75 Double Unders 100 Sit-ups 75 Singles 50 Kettlebell Swings (53/35) 25 Wall-Ball Shots (20/14) @ (12/10′) Run 400m   For Time   Mobility/Flexibility: Barbell Shoulder Smash – 1:30/side Barbell Biceps Smash – 1:30/side Anterior Compartment...Read More

  Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters   For Time Compare to Monday, 05 October 2015   Strength: Squat Clean 2-rep max   For max load   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey...Read More