Wednesday class will ONLY be at 0900. Conditioning: “Merry, Merry Christmas” 3-person Team Part 1a: 7 Worm Push-ups* …then perform remainder of 5:00 AMRAP** of: 20 Front Squats (135/93) 30 Pull-ups 40 Alternating Dumbbell Snatches (50/35) 50 Wall-Ball Shots (25/16) @ (10/9′)   Part 1b: Max Calories Rowed in 5:00   2 rounds for score -On round 2, continue part 1a where you left off from round 1, after completing 7 more worm push-ups.   Part 2: 8 minutes after completion of Part 1, the team has 18 minutes to find: (00:00-06:00) 2-rep max Hang Power Snatch (06:00-12:00) 3-rep max Hang Squat Clean (12:00-18:00) 4-rep max Deadlift   For Scores Each team member performs each lift.   Part 1: Score 1: Total team AMRAP reps Score 2: Total Team Calories Rowed Part 2: Score 3: Total weight successfully lifted *Create a worm by laying on your stomach, team in a straight line...Read more

Merry Christmas from MP Fitness! May you and your family be blessed this Christmas season!   Gym closed Tuesday for Christmas! Wednesday class will ONLY be at 0900.Read more

Functional Fitness’n Santa! Gym closed Tuesday for Christmas! Monday and Wednesday classes will ONLY be at 0900.   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 Saturday, 23 December 2017 *The WOD is performed like the song is sung. Pistols are 1 each leg, each time.   Mobility: Quad Smash – 1:30/leg Spine Smash – 2:00 Overhead Distraction w/ External Rotation – 1:30/side     Post time and experiencesRead more

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Partner WOD 24-20-16-12-8 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Swings (72/53) Alternating Partner Pistols Calories Rowed   For Time (15:00 cap) *Equal work required   Strength: MPCF Board WOD Max load for 1 round of 5 cycles of: Bear Complex*   *Clean to Front SQ to Push Press to Back SQ to Push Press Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements. Weight must touch the ground between each cycle; but CANNOT rest on the ground at any point. Jerks are not allowed.   Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated Cat Stretch – 1:30     Post time, max load, and experiences to commentsRead more

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Run 400m 15 Clusters* (75/53) 10 Burpees-over-Bar   5 rounds for time *Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the squat, perform a thruster, finishing overhead. Mobility: Couch Stretch – 1:30/side Overhead Distraction – 1:30/side Quad Smash – 1:30/leg     Post time and experiences to commentsRead more