Strength: Overhead Squats 5 @ 60% 1RM 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 80%   For quality   Conditioning: 21-15-9 rep rounds of: Calories rowed Back Squats (135/93)* Pull-ups   For time *No racks. Must clean the barbell, and place it in the back rack. No dumping the bar...Read More

Classes today are only at 0530 and 0900   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked   …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (12/11′) 7 Chest-2-Bar Pull-ups 8 Alternating...Read More

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.   Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High...Read More

Functional Fitness’n Santa! Gym closed Tuesday for Christmas! Monday and Wednesday classes will ONLY be at 0900.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12...Read More

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…  Partner AMRAP 2: 08:00-15:00: Accumulate as many calories biked as possible in 7 minutes   …rest 15:00-17:00, then… Partner AMRAP 3:* 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12 Ring Dips 16...Read More

MP Fitness is sad to say bye to one of our coaches. Coach Michael has been a great addition to the MP staff. You will be missed. Good luck in all your future endeavors! Lift strong!!   Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Back Extensions 10 Pistols 5 Muscle-ups   3 rounds...Read More

No 0630 class this Tuesday. All other classes normal.   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 Compare to Wednesday, 29 November 2017   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment...Read More

  Conditioning: 30 GHD Sit-ups buy-in …then 3 rounds of: 5 Weighted Pull-ups (30/20) 10 Goblet Squats (97/62) 15/12 Calories Biked 20m Handstand Walk …then 30 Burpee sell-out   For Time   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization –...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   Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 02 July 2018   Flexibility/Mobility: Saddle Sit – 2:00 Twisted Cross – 1:30/side Couch Stretch...Read More

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 12-minutes of: 4 Strict Pull-ups 10/8 Calories Rowed 8 Alternating Pistols 10/8 Calories Biked 12 Sit-ups   For Score *Partner alternate exercises   …Rest 8 minutes… Complete as many rounds* and reps as possible in 10 minutes of: 100m Row 5 Front Squats...Read More