Conditioning: 600m Row 50 Double Unders 40 Sit-up Slammers (12/8) @ 2m 30 Calories on Assault Bike 20 Kettlebell Swings (53/35) 10 Deadlifts (225/150)   2 round for time   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00   Royal Huddleston Burpee Challenge: Day...Read More

Games WOD will be performed in all classes. However, the competition setup, “Friday Night Lights”, will be during the night class at 1730. Please contact Coach Jimmy if you are planning on attending the comp. Conditioning: 2017 Functional Fitness Games Open WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat...Read More

Conditioning: MPCF Board WOD Spend some time with one of the “Heroes” Badger, Bulger, Daniel, Jason, Jeremy, Jerry, Josh   Post score or time   Strength: Deadlift 5-5-4-4-3-3 Start at 60%, increase by 5% each set     Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist –...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   …Rest 2 minutes Part II: Complete as many rounds as possible in 7 minutes of:...Read More

  Strength: Bench Press 1-rep max For max load Conditioning: Every minute on the minute for 12 minutes perform: 1 Power Clean (95% 1RM) 10m Sprint 3 Chest-2-Bar Pull-ups 10m Sprint 2 Burpees*   For Score *On last minute, perform as many burpees as possible. Last minute burpee count is score.   Flexibility: 15 Front...Read More

LAST DAY to register! 2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE   Conditioning: Option 1: “WOD 3” Row 250m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53) 25...Read More

Rhonda, Robert, and Sarah representing MP at the Whole Person indoor Triathlon! 2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE   Conditioning: “Raising the Bar” 30 Overhead Walking Lunges (35/25) 20 Slammers (12/8) 10 Thrusters (115/73) 20 Wall-Ball Push-ups 30/20 Calories Rowed*...Read More

2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE   Skill: 4-person Team 4000m Row* For Time *Rotate each 500m or 250m   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35...Read More

2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE   Strength & Conditioning: Partner WOD (co-ed if possible) 0:00-4:00 Back Squat Max weight lifted -males @ 135 or 175* -females @ 95 or 135*   4:00-8:00 Rest   8:00-25:00 Perform 16 alternating...Read More

2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE   Conditioning: Partner WOD* “Time to make lemonade with the lemons!” 20 Triple Unders 40 Wall-Ball Volleyball Throws @ 8′ (25/20/16)* 20 Chest-2-Bar Pull-up Run 800m 30 GHD Sit-ups 30 Shoulder Press (95/63)...Read More