Skill/Speed: Row Sprints Max Calories rowed in 30 seconds, rest 90 seconds – 5 rounds   Conditioning: 30 Double Unders 10 Double Kettlebell Thrusters (53/35) 10 Burpees 10 Toes-2-Bar 30 Single Unders …rest 2 minutes   4 rounds for time   Mobility: Elevated Cat – 1:30 Shoulder Capsule – 1:00/side Kneeling Achilles – 1:00/side Narrow...Read More

  Conditioning: Row 250m 5 Front Squats* (175/113) 5 Bar-Over-Burpees Row 500m 7 Front Squats 7 Bar-Over-Burpees Row 750m 7 Front Squats 7 Bar-Over-Burpees Row 500m 5 Front Squats 5 Bar-Over-Burpees Row 250m   For Time *Must clean the bar to perform FSQ. Squat cleaning first rep is allowed.   Flexibility: Eye of the Needle –...Read More

  Speed work: Partner up: 8 rounds for time of: 150m sprints (4 each partner)   …rest 3 minutes…   Conditioning: Individually: 100 Double Unders 75 Sit-ups 50 Sledgehammer Swings (12/8) 25 Wall-Ball Shots (20/14) @ (12/10′)   For Time   …rest 2 minutes…   Strength: Find 4-rep max Deadlift   Mobility: Spine Smash – 2:00...Read More

  Conditioning: Row 800m 10 Power Snatches (95/63) 15 Toes-2-Bar Run 600m 20 Squat Cleans (95/63) 25 Bar-Over-Burpees Row 400m 30 Shoulder to Overhead (95/63) 35 Box Jumps (24/20″) Run 200m 40 Kettlebell Swings (53/35) 45 Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine Smash – 2:00...Read More

  Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time Compare to Wednesday, 25 March 2015   Flexibility: Couch Stretch – 1:30/side Supine...Read More

  Rest Day     Competitor Class: 1730-1900 Competitors 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. WOD’s for this class will not be posted on the website the night before. When coming to this class, you...Read More

  Conditioning: “This is nuts” 9 Thrusters (95/63) 18 Slammer (12/8) @ 2m 400m Run 5 Snatches (135/93) 10 Bar-Over-Burpees 200m Run 3 Clean & Jerk (185/123) 6 Muscle-ups   3 rounds for time Use one bar, adjust weights as needed   Flexibility: Underneath (Thread the needle) – 1:30/side Seal Rocks – 2:00 Squatted Seiza...Read More

Dam Jam riding team The 0630 class is canceled Tuesday. Sorry for any inconvenience. All other classes are normal.   Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.   Mobility: Hip Capsule Stretch – 1:30/side T-Spine Smash – 2:00 Quad Smash –...Read More

Lift Up Autism competitors. Strong work!   Conditioning: “Nailed It” 5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds for time Compare to Wednesday, 11 September 2013   Mobility/Flexibility: Knees to Traps – 1:30 Elevated Cat – 1:30 2 Pike/2 Squat – 10...Read More

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: “Luke” Complete as many reps as possible in 5 minutes of: 4 Power Cleans (155/105) 24 Double Unders 10 Pull-ups   For Score   Mobility: Anterior Compartment Smash...Read More