Conditioning: “Sail Away” 35 Pull-ups 35 Weighted Walking Lunges (45/35) 35 GHD Back Extensions 35 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups 35 Calories Rowed 35 Knees-2-Elbows 35 Box Overs (24/20″) No Touching Box   For Time Compare to Friday, 14 September 2018   Strength: Deadlifts 3 x 4 @ 80%   For quality   Conditioning: Option for 1730 class only: 2019 Functional Fitness Games Open WOD 19.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bar 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders...Read more

Online Judges Course: Click HERE   Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

Online Judges Course: Click HERE   Conditioning: Complete as many rounds and reps as possible in 30 minutes* of: 2 rounds of: 40-ft Alternating Dumbbell Lunges (50/35) 10 Toes-2-Bar 8 Burpees over Dumbbells 6 Alternating Dumbbell Snatches (50/35) …then… 2 rounds of: 40-ft Alternating Dumbbell Lunges (50/35) 10 Pull-ups 8 Burpees over Dumbbells 6 Alternating Dumbbell Snatches (50/35) …now repeat, alternating between Toes-2-Bar and Pull-ups every 2 rounds   For Score *Every 4 minutes, stop performing WOD, and hold a 40 second low plank, then return to WOD. 40-ft lunge is 20-ft with right arm, and then 20-ft with left. †Masters 55+ (40/25)   Flexibility: Revolved Seated Staff Reclined Spinal Twist Lying Hip Capsule Plow     Post score and experiences to commentsRead more

Online Judges Course: Click HERE    Skill: Run Sprints 4 x 400m Rest 3 minutes between sprints   For total sprint time Conditioning: 25 Double Unders 20 Abmat Sit-ups 15 Hand Release Push-ups 10 Clusters (135/93)   3 rounds for time     Post times and experiences to commentsRead more

2019 Functional Fitness Games registration live! Click HERE Affiliate name: MP Fitness Online Judges Course: Click HERE   Conditioning: Option 1: 2019 Functional Fitness Games Open WOD 19.1 Complete as many rounds as possible in 15 minutes of: 19 Wall-Ball Shots (20/14) @ (10/9′)* 19 Calories Rowed For Score   *Variations: Ages 16-54 Scaled – (14/10) @ (10/9′) Masters 55+ Rx – (20/10) @ (9′) Masters 55+ Scaled – (14/10) @ (8′)   Option 2: Complete as many rounds as possible in 25 minutes of: 200m Run 10 Alternating Dumbbell Snatches (50/35) 10 Burpees 20m Dumbbell Goblet Lunges (50/35)   For Score   Mobility: Quad Smash Spine Smash Couch Stretch     Post score and experiences to commentsRead more