Merry Christmas from MP Fitness! May you and your family be blessed this Christmas season! Class schedule for the rest of the week is: Wednesday gym closed; Thursday-Saturday classes normalRead more

Class schedule for the rest of the week is: Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73)   …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand Push-ups   …rest 4:00, then… 2 rounds of: 50 Wall-ball shots (20/14) @ (10/9′) 40 Sit-ups 30 Ring dips 20 Front squats (185/123) 10 Devil presses (50/35)   For time All exercises are equal work. Only one person working at a time. *Plank PU: both partners start in the high plank. On partner does 1 pu, while partner holds high plank. Once pu is complete, partners tag, and then the other partner does 1 pu. That is 2 pu’s total. Continue until all 16 are complete.     Post results and experiences to commentsRead more

Class schedule for this week is: Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Run 200m Rest 1:00 Run 400m Rest 2:00 Run 600m Rest 3:00 Run 600m Rest 2:00 Run 400m Rest 1:00 Run 200m   For total sprint time (Sprint time = total time – 9:00 of rest)   Specific warm-up: 10 PVC passovers 10 PVC OHS 5 OHS @ (25%) 5 Pull-ups 4 OHS @ (50%) 4 Pull-ups 3 OHS @ (65%) 3 Pull-ups 2 OHS (75%)   Strength & Skill: For quality: 3 Overhead squats (75% 1RM) 5 Strict pull-ups   7 rounds   Mobility: Quad smash Reclined spinal twist Twisted cross     Post results and experiences to commentsRead more

  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 Row 1200m   For Time* Compare to Monday, 24 December 2018 *The WOD is performed like the song is sung. Pistols are 1 each leg, each time.   Mobility: Quad Smash Spine Smash Overhead Distraction w/ External Rotation     Post results and experiences to commentsRead more

  Endurance:* Every minute on the minute, add 1 calorie until failure of: Bike …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Row   For total calories on each apparatus *If you performed last Friday’s WOD, perform the opposite that you did then. For example, If you biked first last week, row first this week.   Mobility: Low dragon Sink mobilization Overhead distraction Reclined spinal twist     Post results and experiences to commentsRead more