Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.   Skill: 4 x 500, rest 1 minute easy rowing Row at 24, 26, 28, and 26 s/m   For quality   Conditioning: Complete as many rounds as possible in 4 minutes of: 20 Wall-Ball Front Squats (25/16)* 40 Double Unders   …Rest 2 minutes Complete as many rounds as possible in 4 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips   …Rest 2 minutes Complete as many rounds as possible in 4 minutes of: 20 Sit-up Slammers (12/8) @ 2m 40 Singles   For Score *hug ball against chest   Flexibility/Mobility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00     Post score and experiences to commentsRead more

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning 1: Partner up, then perform as many rounds and reps as possible in 7 minutes of: 3 Strict Pull-ups 6 Push-ups 9 GHD Sit-ups 12 Wall-Ball Shots (20/14) @ (11/10′) 15/12 Calories Biked   For Score *Alternate Exercises   Strength: Shoulder Press 1-rep max   Compare to Friday, 26 May 2017   Conditioning 2: 30 Speed Skips 10 Toes-2-Bar   3 rounds for time   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:00/side Quad Smash – 1:00/side Overhead Distraction w/External Bias – 1:00/side Glute Smash – 1:00/side     Post score, max load, time, and experiences to commentsRead more

Conditioning: 3-person team WOD* 1200m Sprint 105 Slammers (12/8) @ 2m 90 Calories Rowed 75 Hand-release Push-ups 60 Calories Biked 45 Pull-ups 300 Double Unders   For Time *equal work required on all exercises   …rest 7:00, then as a team… Strength: 12:00 Cap 5-rep max Deadlift For score (team total)   Flexibility/Mobility: ROMWOD     Post time, score, and experiences to commentsRead more

Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50 Wall-Ball Shots (20/14) @ (10/9′) 50 Burpees 50 Double Unders   For Time Compare to Wednesday, 18 January 2017   Mobility & Flexibility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side T-spine smash – 2:00     Post 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