Skill: Row Sprints: 500m Row at 90% PR pace* Rest 2:00 500m Row* Rest 2:00 500m Row*   For Time *This pace is 90% of current 500m row PR.   Conditioning: “What’s in a name?”   5 Handstand Push-Ups 10 Box Overs (24/20″) 15 Unanchored Sit-ups*   10 rounds for time Compare to Tuesday, 11 June 2013 *Unanchored sit-up standard: flat hands hit the floor between your legs   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted Cross – 1:30/side Saddle Pose – 2:00 Pike stretch – 2:00     Post times and experiences to commentsRead more

The Monday, 0845 class is canceled. Sorry for any inconvenience.    Conditioning: “…the mice will play” Part 1 8 minute time cap Power Clean/Front Squat Ladder (165/113)  Masters (115/73) 1 Power Clean + 1 Front Squat 1 Power Clean + 2 Front Squat 1 Power Clean + 3 Front Squat 1 Power Clean + 4 Front Squat etc.   Score = total number of Front Squats   Rest 7 minutes Part 2 12 minute time cap “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time Compare to Monday, 10 June 2013     Post score and time to commentsRead more

Conditioning: “Squared” Partner WOD 400m Run* 30 Kettlebell Swings (55/35) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Shoulder Touches 800m Run* 30 Burpees 30 Double-Unders 30 Toes-to-Bar 400m Run*   2 Rounds For Time Compare to Saturday, 8 June 2013 *EVEN WORK REQUIRED, ONE PARTNER WORKING AT A TIME. All runs will be completed in 200m increments.     Post time and experiences to commentsRead more

  Conditioning: “While the Ape’s away…” As many rounds as possible in 25 minutes of: 200m Run 15 Slammers (12/8) 10 Chest-to-Bar Pull-ups 5 Thrusters (95/65)   For Score Compare to Friday, 7 June 2013 Flexibility/Mobility: Overhead distraction w/ external bias – 1:30/side Spine Smash – 2:00 Couch Stretch – 1:30/side     Post score and experiences to commentsRead more

  Rest Day     Lifters/Competitors Class: 1730-1900 Competitor 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, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in Functional Fitness. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success...Read more