Strength/Skill: Squat Snatch 3-3-3-3-3 at 55%   For Quality   Conditioning: “Toe Jam” 10 Thrusters (75/53) 10 Toes-2-Bar   10 rounds for time Compare to Saturday, 30 November 2013   Mobility: Quad Smash – 2:00/leg Reclined Spinal Twist – 2:00/side Couch Stretch: 2:00/side     Post load, time and experiences to commentsRead More

 0630 class is cancelled for today.Sorry for any inconvenience.   Conditioning: 21 Overhead Squats (95/63) 21 Hand-Release Push-ups 400m Run 15 Overhead Squats 15 Hand-Release Push-ups 300m Run 9 Overhead Squats 9 Hand-Release Push-ups 200m Run   For Time (10:00 cap)   …Rest 8:00 from end of cap   Partner up (co-ed if possible), and perform each of...Read More

  Strength: Clean to 3 Front Squats   For max load   Conditioning: “Open Your Eyes” 100 Speed Skips 10 Clean and Jerks (155/103) 200m Run 20 Chest-2-Bar 30 Slammers (12/8) 40 Double Unders 30 Calories rowed 20 Kettlebell Swings (70/53) 200m Run Backwards 10 Muscle-ups 100 Singles   For Time Compare to Tuesday, 01...Read More

  Strength: Deadlift 4-4-4-4-4   For Max Load   Conditioning: “Got the Runs” 600m Run 60 Slammers (12/8) 400m Run 40 Pull-ups 200m Run 20 Knees-2-Elbows 200m Run 40 Wall-Ball Push-ups 400m Run 60 Hollow Rocks 600m Run   For Time   Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold...Read More

  Skill WOD: “Jump Fever” 10-10-20-20-30-30-40-40-50-50-40-40-30-30-20-20-10-10 Double Unders Each segments must be performed in it’s entirety. If you trip or stop, start that segment over. You can combine segments.   For Time (20 minute cap)   Conditioning WOD: 400m Run 10 Overhead Squats (95/63) 10 Handstand Push-ups 10 Grasshoppers*   2 rounds for time *Right/Left...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...Read More

  Strength: Back Squat 5    reps @ 65% 1RM 3    reps @ 75% 1+ reps @ 85%   For max reps   Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows...Read More

  Strength/Skill: Practice for 15:00 Snatch Balance @ 45% 1RM Snatch and Power Snatch @ 50%   For Quality   Conditioning: Run 200m 5 Muscle-ups 5 Power Cleans (185/123)   3 rounds for time (8:00 cap)   …Rest 5:00   50 Double Unders 25 One-legged Push-ups (alternating)* 30 Speed Skips 15 Handstand Push-ups* 50 Single...Read More

Happy Labor Day! Gym Closed   There will be a a group meeting at Turkey Mountain parking lot to run at 0700. And then a Team WOD at 0900 at Vertical Functional Fitness. All MP’ers are welcome to come. Don’t have a team, no worries. We have you covered. 🙂     Post experiences to...Read More

  Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols 10 Strict Dips   For Time   …Rest 3:00   Strength: Find combined 1-rep...Read More