Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Conditioning: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 800m Rest 2 minutes Run 400m Rest 1 minute Run 200m   For Time (18:00 cap)   Strength: Complete as...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   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...Read More

  Conditioning: Battle at the Ballpark 2016 WODs 5 & 6 4-person team WOD (2M/2F) “The Double Switch” (scaled version) M/F pair one completes the following, in order: 30 Calories Rowed 40 Wall-Ball Shots (14/10) at 10′ 50 Pull-ups 50 Box Overs (20″) 40 Front Squats (95/65) 30 Calories on Assault Bike   M/F pair...Read More

  Rest Day     Competitor Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All unlimited 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...Read More

Skill/Speed: Row Sprints Max Calories rowed in 30 seconds, rest 90 seconds – 5 rounds   Conditioning: 30 Double Unders 10 Double Kettlebell Thrusters (53/35) 10 Burpees 10 Toes-2-Bar 30 Single Unders …rest 2 minutes   4 rounds for time   Mobility: Elevated Cat – 1:30 Shoulder Capsule – 1:00/side Kneeling Achilles – 1:00/side Narrow...Read More

  Conditioning: Row 250m 5 Front Squats* (175/113) 5 Bar-Over-Burpees Row 500m 7 Front Squats 7 Bar-Over-Burpees Row 750m 7 Front Squats 7 Bar-Over-Burpees Row 500m 5 Front Squats 5 Bar-Over-Burpees Row 250m   For Time *Must clean the bar to perform FSQ. Squat cleaning first rep is allowed.   Flexibility: Eye of the Needle –...Read More

  Speed work: Partner up: 8 rounds for time of: 150m sprints (4 each partner)   …rest 3 minutes…   Conditioning: Individually: 100 Double Unders 75 Sit-ups 50 Sledgehammer Swings (12/8) 25 Wall-Ball Shots (20/14) @ (12/10′)   For Time   …rest 2 minutes…   Strength: Find 4-rep max Deadlift   Mobility: Spine Smash – 2:00...Read More

  Conditioning: Row 800m 10 Power Snatches (95/63) 15 Toes-2-Bar Run 600m 20 Squat Cleans (95/63) 25 Bar-Over-Burpees Row 400m 30 Shoulder to Overhead (95/63) 35 Box Jumps (24/20″) Run 200m 40 Kettlebell Swings (53/35) 45 Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine Smash – 2:00...Read More

  Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time Compare to Wednesday, 25 March 2015   Flexibility: Couch Stretch – 1:30/side Supine...Read More

  Rest Day     Competitor Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All unlimited 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...Read More