Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but...Read More

The following classes are canceled this week only. We sincerely apologize for any inconvenience. Wednesday 0630; Thursday 1200; Friday 0630, 0845   Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower   For time (10:00 cap)   …Rest 5:00, then… 20 Chest-2-bar pull-ups 30 Power snatches...Read More

The following classes are canceled this week only. We sincerely apologize for any inconvenience. Tuesday 0630; Wednesday 0630; Thursday 1200; Friday 0630, 0845 Conditioning: Complete as many reps as possible in 4-minutes of: 10 High/lows 10 Alternating dumbbell snatches (50/35) 10 Calories rowed   …rest 3:00, then… Complete as many reps as possible in 4-minutes...Read More

Get your MP spring/summer gear here!   Conditioning: Partner WOD, equal work required As many rounds and reps as possible in 18 minutes of the following: 30 Grasshoppers 40 Weighted walking lunges (45/35) 50 Abmat butterfly sit-ups 60 Kettlebell goblet squats (53/35) 70 Double-unders   For score   Strength: Every 2 minutes on the minute, perform...Read More

Get your MP spring/summer gear here! Conditioning: As many rounds and reps as possible in 7-minutes of the following: 5 Devils press (2x 50/35) 10 Wall-ball shots (20/14)@(10/9′) 15/12 Calories biked   For score   Strength: Shoulder Press 1-rep max   For max load   Conditioning 2: 30 Single-unders 10 Toes-to-bar   3 Rounds for time...Read More

0630 class is canceled this Tuesday and Friday. Sorry for any inconvenience. Get your MP spring/summer gear here!   Conditioning: 75′-50′-25′ Handstand walk 12-10-8 Clean and jerk (135/93) 10-8-6 Ring dips   For time (12:00 cap)   …Rest 3 minutes* then…   8 Deadlifts (275/183) 16 Slammers (12/8)@(2m) 30/24 Calories rowed   3 rounds for time...Read More

Join us this Saturday at 0900 for a FREE WOD! No Functional Fitness experience needed! Get your MP spring/summer gear here!   Skill: 2022 Fitness Challenge Max rig hang (no grips or tape)   For time   Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 200m Row 2 Strict Handstand Push-ups 4...Read More

Join us this Saturday at 0900 for a FREE WOD! No Functional Fitness experience needed! Get your MP spring/summer gear here! Conditioning: 30 seconds work, 60 seconds rest of: Wall-ball shots (25/16) @ (11/10) Kettlebell swings (53/35) Burpees   2 rounds for score   Strength: Front Squat 1-rep max   For max load Compare to Friday, 26...Read More

Get your MP spring/summer gear here!   Conditioning: Complete (40/32) reps in 4-minutes of: 1:00 max calories biked Hand-over-hand sled pull* (90/70) Rest remaining time   2 rounds for total work time *Perform remaining reps in 5-ft segments. Each segment equals 1 rep   …Directly into…   Complete (40/32) reps in 4-minutes of: 1:00 max...Read More

Join us tomorrow (Saturday) at 0900 for a FREE WOD! No Functional Fitness experience needed!   Conditioning: 2022 Functional Fitness Games Age Group Online Qualifier WOD 1 20 Toes-to-bar 20 Alternating dumbbell snatches (70/50)   3 Rounds for time (10:00 cap)   …Rest 10:00 then…   2022 Functional Fitness Games Age Group Online Qualifier WOD...Read More