Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *Ball Cleans are squat cleans. Compare to Tuesday, 16 August 2016   …rest 5-7 minutes, partner up and…. 100 Calories Biked For Time (~equal work)   Flexibility/Mobility: Eye of the Needle – 1:30/side Reclined Spinal Twist – 1:30/side Hip Capsule – 1:30/side Overhead Distraction – 1:30/side     Post time and experiences to commentsRead more

  There will be no 0845 class Monday. All other classes are normal  sorry for any inconvenience.   Conditioning: “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges Run 400m   4 rounds for time Compare to Wednesday, 26 October 2016   Strength: Front Squats 5   reps @ 65% 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Flexibility/Mobility: Quad Smash – 2:00/leg Couch Stretch – 2:00/leg Pike Stretch – 2:00     Post time, load and reps, 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 and...Read more

Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees   5 rounds for time *Masters 55+ (235/155) Compare to Monday, 30 November 2015   …rest ~10 minutes, then as a team of 3 perform… Max calories biked in 5 minutes For Score   Flexibility/Mobility: Olympic Wall Squat – 2:00 Sink Mobilization – 2:00 Hip Capsule – 1:30/side Barbell Shoulder Smash – 1:30/side     Post time, score, and experiences to commentsRead more

Skill: 3-person team 4200m Row Rotation is 500/400/300/200* @ 90% 500m pace For Time *Each team member rows 500, then each row 400, and so on…   …rest 5-10 minutes, then… Conditioning: 10 Double Kettlebell Thrusters (53/35) 40 Double Unders   5 rounds for time   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30 Barbell Biceps Smash – 1:30/side Banded Olympic Wall Squat – 2:00     Post times and experiences to commentsRead more