Future Functional Fitnessters Conditioning: 4 rounds of: 25 Push Press (95/65) 50/40 Calories Rowed 100 Double Unders   For Time   Strength: Deadlift 5-rep max   For Max Load   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side Saddle Sit – 2:00 Pike stretch – 2:00     Post time, max load, and experiences...Read 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...Read More

Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Saturday, 15 April 2017 Instructions: Equal work. One person at a time...Read More

  Conditioning: Part 1: 3-person team 4500m Row …or… 3600m Run   For Time   Part 2: Complete as many rounds and reps as possible in 8-minutes of: 50 Double Unders 10 One-arm Dumbbell Overhead Squats (50/35)   For Score   Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Flexibility: 15...Read More

  Strength: Hang Power Clean 3-3-3-3-3     For Max Load   Conditioning: “Peek-a-boo” 50 Weighted Walking Lunges (35/25) 25 Pull-ups 50 Sit-ups 25 Box Jumps (30/24″) 50 Back Extensions 25 Ring Dips 50 Toes-2-Bar 25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′) 50 Double Unders   …Rest 2 minutes   15 Overhead Squats (185/123) For Time...Read More

There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.   Conditioning: Partner WOD 3 rounds of: 10 Synchro Pull-ups 20 Ring Push-ups 30 Sit-ups Slammers (16/12) @ 2m   …then… 2...Read More

  Conditioning: 2017 Functional Fitness Games Masters Division “Vest Triplet”* Run 400m 24 Squats 12 Burpee Box Overs (30/24″)   4 rounds for time 17:00 cap *If you have a vest (20/14), wear it.   Strength: Push Jerk 3 reps at the following percentages: 50, 60, 65, 70, 75, 80, 85%   For Quality  ...Read 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...Read More

Strength & Conditioning: Run 800m 5 Snatch* (155/100) …Rest 3 minutes Run 600m 4 Snatch (175/115) …Rest 2 minutes Run 400m 3 Snatch (195/125) …Rest 1 minute Run 200m 2 Snatch (205/135)   For Time *These are all squat snatches, each set   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon –...Read More

  Skill: Row 250m, All Out Rest 3 minutes, now… Row 500m @ 80% 250m pace Rest 2:00 Row 300m @ 80%   For quality of pace and stroke control   Conditioning: 2017 Functional Fitness Games WOD* “Fibonacci Final” (modified) Men: 5-8-13 rep rounds of: Paralette Handstand Push-ups Deadlift (415) …then, Double Kettlebell (53#) Overhead...Read More