Merry Christmas from the MP Fitness Family to your’s!   Gym closed Thursday and Friday. Class normal on Saturday.  Read More

Classes normal Wednesday. Gym closed Thursday and Friday. Classes normal again on Saturday.   Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female) Part 1: 10 Inch-Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/25) 60 Wall-Ball Shots (20/14) @ (10/9′)...Read More

  Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/95) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m   For Time* Compare to Saturday, 20 December 2014 *The WOD is performed...Read More

  Strength: Clean 1-rep max Compare to Friday, 28 August 2015   Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) @ 2m 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups 600m Run   For Time Compare to Friday, 28 August 2015   Flexibility: Couch Stretch – 1:30/side Hamstring Floss...Read More

Common position post 5K row!   Conditioning: MPCF Board WOD “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time Compare to Friday, 13 June 2014   Mobility: Pick 3 mobility exercises     Post time and experiences to commentsRead More

  Conditioning: MPCF Board WOD and Masters Board WOD 5K Row For Time Compare to Tuesday, 26 March 2013   Strength or Skill: Pick any lift and perform for quality: 3-3-3-2-2-2 Starting at 55% 1RM, increase by 5% each set   Or…   Pick any three (3) skills on the “Athletic Skills Sheet” to work on...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

  Strength: Thruster 1-rep max Compare to Monday, 24 August 2015   Conditioning: 5 Shoulder-2-Overhead (135/95) 10 Ring Dips 15 Box Jumps (30/24″) 300m Row   3 rounds for time   Flexibility: Right Straddle – 1:30 Left Straddle – 1:30 Center Straddle – 1:30 Prone Shoulder Extension – 1:30     Post load, time, and...Read More

 Skill: Rower Stroke Work  10 Hard Pulls, 10 Slow Pulls* 15 Hard Pulls, 15 Slow Pulls 20 Hard Pulls, 20 Slow Pulls 15 Hard Pulls, 15 Slow Pulls 10 Hard Pulls…finished   For total meters pulled *Hard Pull = maximal torque on each pull, no set s/m Slow Pull = soft, non-distinct pull, no faster...Read More

2015 MP Christmas Party   Strength: Front Squats 1-rep max Compare to Wednesday, 19 August 2015   Conditioning: “Hips and Grips” Every minute on the minute for 12 minutes perform: Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)* Even minutes: Max rep Toes-2-Bar in 20 seconds   For Score *Up to 75%...Read More