“I got it!”   10 Pistols 20 Shoulder to Overhead (75/53) 30 Slammers (12/8) 400m Run 50 Speed Skips   5 rounds for time     Post time to commentsRead 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,...Read More

Burpee mile 2012. This year make plans for 12 Oct.    “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     Post time to comments Compare to Wednesday, 10 October 2012Read More

  “Pick a Board WOD”   Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Post WOD chosen and result to commentsRead More

  Strength WOD: Deadlift (20 minute cap) Warm-up 10, 7, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3 reps @ 85% 1RM   Conditioning WOD: “Toe Jam” 10 Thrusters (75/53) 10 Toes-2-Bar   10 rounds for time     Post weights used and time to commentsRead More

      Strength WOD: Shoulder Press (20 minute cap) Warm-up 10, 8, 5, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3 reps @ 85% 1RM     Conditioning WOD: “Goblet Cleaning” 5 Clean and Jerk (155/103) 10 Goblet Squats (53/35)* 15 Knees-2-Elbows   3 rounds for time...Read More

Happy Birthday to all September babies: Christine Steichen, Susan Alonzi, Bob Morgan   “Sapphire”   With a partner, perform equal work at the following, 2-4-6-8-10-8-6-4-2 rep rounds of: Wall Climbs Kettlebell Snatches (53/35) Wall-ball Shots (20/14) @ (10/9′)   For Time     Post time to commentsRead More

    REST DAY         Competitors Class 1730-1900 If you are interested in “uping your game”, come give it a try!   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...Read More

Reminder: Competitor’s Class starts Thursday at 1730-1900.     “Admit it…you love this!”   Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possible in 9...Read More

Great fun with MP Fitness and Vertical Functional Fitness friends!     Strength WOD: Perform the following for quality (20 minute cap): Front Squat Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM Clean 5 @ 70% 1RM Clean 5 @ 80% 1RM Clean     Speed WOD: 21-18-15-12-9 rep rounds of:...Read More