Row Skill: 8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing   For stroke rate accuracy and total sprint meters   Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 15 Wall-Ball Shots (25/16) @ (11/10’) 10/7 Strict Pull-ups   For Score...Read More

Old School Deadlifting from 2013 Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Monday, 12 December 2016   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring...Read More

  Conditioning: Complete as many rounds and reps as possible* in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups   For Score *working @ 85% intensity   Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 05 June 2017   Flexibility/Mobility: Saddle Sit – 2:00 Twisted...Read More

  Conditioning: 2017 Functional Fitness Liftoff WOD 3 Complete as many rounds and reps as possible in 12 minutes of: 25 Pull-ups 50 Calories Rowed 100 Overhead Squats (45) 50 Box Jumps (24/20″) 25 Pull-ups   For Score   Strength: Make up a missed 1-RM Shoulder Press, Hang Power Clean, or Front Squat   Flexibility/Mobility:...Read More

  Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 20/15 Calories Biked 15 Ring Dips 10 Dumbbell Turkish Get-ups (50/35) (5 each side)   For Score   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post score and experiences to...Read More

  Row Skill: 2 x 6:00, rest 3:00 easy rowing on the rest Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00.   For quality of work and total sprint meters   Conditioning: 200m Run 20 Box Jumps (20″) 20 Power Snatches (75/53) 20 Wall-Ball Shots (25/16) @...Read More

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m   For quality   Conditioning: Complete as many rounds as...Read More

Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8...Read More

Skill: 3-person team Row 6000m*   For Time *Each TM will row: 1000m @ 80% 500m PR pace 500m @ 90% 250m @ 95% 250m @ 100%   Conditioning: Complete as many rounds and reps as possible in 11-minutes of: 7 Ring Push-ups 8 Kettlebell Swings (72/53) 9 GHD Sit-ups 10 Overhead Walking Lunges (45/35)...Read More

Coming together as the MP family to celebrate the upcoming birth of Emory James to Grant and Kelsey Wilkins! Join us after the WOD at Jana’s house for “Diapers and Donuts”.   Conditioning: “Two become one” Solo* Max rep Box Overs (24/20″) in 2:00 For score   …rest 2:00, then… Partner up** 2 rounds of:...Read More