Friday night class is canceled this week. All other classes on Friday are normal. Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Tuesday, 01 November 2016   Conditioning: Choose your level: “Summit” Complete as many rounds as possible in...Read More

Friday night class is canceled this week. All other classes on Friday are normal.   Skill: 250m Row @ 95%* Rest 3:00 500m Row @ 90% Rest 4:00 750m Row @ 85%   For total sprint time and pace quality *% of current 500m PR pace Conditioning: 21-15-9 rep rounds of: Dumbbell Snatches (50/35) Pull-ups...Read More

Friday night class is canceled this week. All other classes on Friday are normal.   Conditioning: Complete as many rounds as possible in 10-minutes of: 3 Burpee-Box-Overs 3 Deadlifts (225/155) 6 Burpee-Box-Overs 6 Deadlifts 9 Burpee-Box-Overs 9 Deadlifts …Etc, adding 3 reps to each exercise every round   For Score   …Rest 10:00, then with...Read More

Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103)   …Rest 7 minutes, then… Perform for time, with a 5:00 cap: 50 Double Unders 40 Slammers (12/8) @ 2m 30 Weighted Walking Lunges (35/25) 20 Pull-ups 10 Ring Dips   …Rest 5 minutes,...Read More

Conditioning: “Loredo” 24 Squats 24 Push-ups 24 Walking Lunges 400m Run   6 rounds for time WOD courtesy of CFHQ Flexibility/Mobility: Banded Olympic Wall Squat – 2:00 Barbell Shoulder Smash – 1:30/side Quad Smash – 1:30/leg     Post times and experiences 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, you will be...Read More

Conditioning: 15 Overhead Squats (95/63) 10 Kettlebell Swings (72/53) 5 Strict Handstand Push-ups 20/15 Calories Biked   3 rounds for time   Strength: Clean & Jerk 3 @ 35% 1RM 3 @ 50% 3 @ 60% 3 @ 70% 2 @ 75% 2 @ 80% 2 @ 85%   For Quality All are done as...Read More

Skill: 1000m Row at 80-85% 500m PR For time and pace quality   Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 Rounds For Time Compare to Monday, 21 July 2014   Flexibility/Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post times and experiences...Read More

Conditioning: Partner WOD 120 Double Unders 120 Chest-2-Bar Pull-ups 120 Hang Power Snatches (95/65) 120 Double Unders   For Time Instructions: DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are...Read More

  Strength & Conditioning: Partner WOD Functional Fitness Team Series WOD 3 50 synchronized wall-ball shots (20/14) @ (10/9′)* 30 cleans (135/95)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 20 cleans (185/135)** 50 synchronized wall-ball shots (20/14) @ (10/9′)* 10 cleans (225/155)**   For Time (for registered competitors, 12:00 cap) *Scaled is (14/10) @ (9′)...Read More