Congrats to “The Troop” for winning 3rd Place in their bracket at the KO in the OK! Fun times with fun people!   Conditioning: “This is a lot” 2-minutes of: Max Calories Biked   …rest 3:00, then… 15 Wall-Ball Shots (20/14) @ (10/9′) 10 Overhead Lunges (20/14) 25 Wall-Ball Shots 10 Overhead Lunges 15 Wall-Ball Shots 10 Overhead Lunges   …rest 3:00, then… 2 rounds of: 5 Ground-2-Overhead (135/93) 10 Burpees-Over-Bar 10 Dumbbell Goblet Squats (50/35) 50 Double Unders   …rest 3:00, then… 3-minutes of: Max Calories Rowed   For time and total calories Flexibility/Mobility: Quad smash – 1:30/leg Overhead Distraction w/ External Rotation – 1:30/side Couch Stretch – 1:30/side     Post time, calories, and experiences to commentsRead more

 Come support “The Troop” team at the UMAC today at the KO in the OK team competition. WOD times are scheduled for 1124, 1410, and 1745. And Sunday quarterfinals at 1148.   Conditioning: 4-person team WOD (2M/2F) “Forward and Reverse” M/F pair one completes the following, in order: 50 Calories Rowed 50 Wall-Ball Shots (25/16 ) at (10/9′) 40 Pull-ups 50 Box Jumps (20″) 40 Front Squats (115/75) 40 Calories on Assault Bike   M/F pair 2 complete the following, in order: 40 Calories on the Assault Bike 40 Front Squats (115/75) 50 Box Jumps (20″) 40 Pull-ups 50 Wall-Ball Shots (25/16) at (10/9′) 50 Calories Rowed   For Time Compare to Saturday, 26 August 2017 Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can...Read more

  Strength: Make-up a Lift 1-rep max For max load …Or… Clean 3-3-3 @ 85% For quality in the receiving position   Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (20/14) @ (12/11′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories Biked 20 Sit-ups …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Kettlebell Swings (72/53) 20m Burpee Broad Jumps*   For Score *Every 5′ covered is worth one rep   Flexibility/Mobility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post lift, load, time, and experiences to commentsRead more

  Rest Day     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

Congratulations to Michael Rodriguez winning the free month for completing the online survey! FITAID winners are: Brian Wortham, Tara Mundell, Allyson Leggett, Danny Scroggins, Becca Kirby, Jana Decker, Craig Sahli, Liliana Ross, Gene Pelizzoni, and Burris Smith   Conditioning: Partner WOD 15-minute AMCAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 25 Pull-ups 50 Sit-ups 25 Wall-Ball Push-ups 50 Walking Lunges …rest 2 minutes, then… 5-minute AMCAP of: Max Calories Biked   For Score *If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.   Strength: Option 1: Make up or redo 1-rep max Or… Option 2: Shoulder Press 4 reps @ 55% 1RM 4 reps @ 65% 3 reps @ 75% 3 reps @ 85% 2 reps @ 90% 2 reps @ 90% …rest 1-2 minutes, then… Max...Read more