Sprints: 100m Run Rest 30 seconds 500m Bike Rest 1:00 200m Run Rest 30 seconds 500m Bike Rest 1:00 Run 300m Rest 1:00 Bike 500m Rest 2:00 Run 400m Rest 1:00 Bike 500m   For Total Time   Metcon: 200 Double Unders 100 Shoulder-2-Overhead (75/53) 50 Toes-2-Bar   For Time   Flexibility/Mobility: Half Straddle – 1:30/side Middle Straddle – 1:30 Twisted Monkey – 1:30/side Olympic Wall Squat – 1:30     Post calories, time, and experiences to comments   MP Fitness will be performing this WOD. Register HERE if you would like to show your support.Read more

Quality time at MP. 🙂   Strength: Shoulder Press 6 reps @ 70% 5 sets for quality   Metcon: 600m run 30 Grasshoppers 15 Hang Power Cleans (185/123)   3 rounds for time   Mobility: Twisted Cross – 1:00/side Shoulder Fold – 1:00/side Half Twisted Up Cross – 30 seconds/side Half Twisted Down Cross – 30 seconds/side Low Fragon – 1:30/side     Post load used, time, and experiences to comments   MP Fitness will be performing this WOD on Saturday, 01 September. Register HERE if you would like to show your support.Read more

  Metcon: 4-person Team WOD 100 Calories Biked 40 Synchro Partner Chest-2-Bar Pull-ups 80 Wall-Ball Volleyball Throws (25/20/16)† 100m Double Dumbbell Front Rack Walking Lunges (53/35) 80 Kettlebell Swings (72/53)†† 40 Partner Pistols 100 Calories Rowed …then… 4-person 200m Tire Carry (210/180)   For Time †While one partner group performs half of the WBVB throws, the other partner group must be holding a partner deadlift bar (385/350/275). Teams can break up throws as needed. Equal work required. Deadlift must be off the ground before throws begin. All male: 170 on each side Co-ed: 135-lbs on one side, 170-lbs on the other All female: 115 on each side ††While one partner group performs half of the kettlebell swings, the other partner group must be holding handstands. *Partner Exercises are half for one team, and half for the other. Everything else is individually equal work.   MP Fitness will be performing this...Read more

MP Fitness will be performing this WOD on Saturday, 01 September. Register HERE if you would like to show your support.   Metcon: “Bedtime”* Sit-ups Med-Ball Squat Cleans (25/16) Dumbbell Snatches (50/35) Calories Biked   2 rounds   …then partner up, and… Row 1500m (equal work) For Time   …rest to 18:00 on clock, and then… Repeat “Bedtime”*   For scores and time *Perform as many reps as possible in 45 seconds at each station, then rotate to next station. 15 second rest between stations. Rest one minute between rounds, repeat for two complete rounds. Total all reps and calories for score.   Flexibility/Mobility: Plantar Surface Mobilization – 1:30/foot Side Straddle – 1:30/side Banded Bully – 1:30/arm     Post Scores, time, and experiences to commentsRead more

  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.   MP Fitness will be performing this WOD. Register HERE if you would like to show your support.Read more