MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 4500m …rest 2 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double Unders 10 Burpees   For Time Compare to Friday, 24 March 2017   Mobility: Supine Shoulder Extension – 1:00 5 Supine Shoulder Hand Walks Standing Pike – 1:00 10 Side-to-Side Squats     Post times and experiences to commentsRead more

Congrats to Functional Fitness Mayhem Freedom on winning the 2018 Functional Fitness Games Team! This is their 3rd win in the last 4 years! MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Sprints: 15/12 Calorie Rowed Rest 1:30 25/20 Calorie Rowed Rest 3:00 35/28 Calorie Rowed Rest 3:00 25/20 Calorie Rowed Rest 1:30 15/12 Calorie Rowed   For Total Sprint Time *Go hard when on the rower   Conditioning: “Kelleny” 1 round of “Kelly” 1 round of “Helen” 1 round of “Kelly”   For Time 1 round of Kelly is: Run 400m 30 Box Jumps (24/20″) 30 Wall-Ball Shots (20/14) @ (10/9′)   1 round of Helen is: Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups     Post times to commentsRead more

Congratulations to 3-time Champion Mat Frasher and 2-time Champion Tia-Clair Toomey for winning the 2018 Functional Fitness Games!  MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend.   Conditioning: 3 Power Cleans (205/133) 6 Strict Handstand Push-ups 9 Toes-2-Bar   10 rounds for time   Flexibility/Mobility: Couch Stretch – 1:30/side Supine Shoulder Stretch – 1:30 Olympic Wall Squat – 1:30 Sink Mobilization – 1:30     Post time and experiences to commentsRead more

  Conditioning: 2014 MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score Compare to Monday, 15 August 2016 *BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform the back squat and push press into one fluid movement. THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR IS EMPTY. All ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY.   Mobility: Olympic Wall Squat – 2:00 T-spine – 2:00 Quad Smash – 2:00   For Quality     Post...Read more

  Strength: Front Squats 4×5 @ 70%   For quality under load   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 25 Double Unders 5 Deadlifts (135/93) 5 Back Squats (135/93) 5 Shoulder-2-Overhead (135/93)   For Score   Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon – 1:30/side Child’s Pose w/ shoulders – 2:00     Post load, score, and experiences to commentsRead more