Coach Becky dominated at her Level 1 re-cert! Strong work! Friday 0845 class is cancelled this week. Sorry for any inconvenience.   Strength & Conditioning: Every minute on the minute until failure perform: 1 Hang Squat Snatch*, then add (10/5) For max load   …now continue on with EMOM, and perform: 1 Hang Squat Clean, then add (10/5) For max load   …now continue on with EMOM, and perform: 2 Deadlifts, then add (20/10) For max load   30 minute cap† Compare to Wednesday, 25 January 2017   *Starting weight: (65/45), but no more than 35% 1RM Snatch You can make as many attempts as desired in the minute. But if you fail to successfully lift load by the end of minute, start with that failed weight on the next lift. †If you reach the cap, the last minute is max reps for score   Mobility/Flexibility: Overhead Distraction w/ External...Read more

  Strength: Every minute on the minute for 12 minutes perform on cycle of: 1 clean pull + 1 clean high pull + 1 power clean @ 75% 1RM Clean* *dropping and resetting between pulls is allowed For Quality   Conditioning: 10-9-8-7-6-5-4-3-2-1 Glute-Ham Sit-up 1-2-3-4-5-6-7-8-9-10 Overhead Squat (95/63)   For Time Perform 10 GHD/1 OHS, then 9 GHD/2 OHS, and so on…   Flexibility/Mobility: Couch Stretch – 1:30/leg Reclined Spinal Twist – 1:30/side Overhead Distraction – 1:30/arm     Post load, time, and experiences to commentsRead more

  Conditioning: “Rogue at the Redlands” 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   3 rounds for time Compare to Tuesday, 25 October 2016   Strength: Jerk Start at 25% 1RM Clean and Jerk, perform 2 Jerk, and then increase load by 10% each set for the first 5 sets. Then drop increase to 5%, and only do 1 Jerk each set, until reaching failure.   For max load   Flexibility/Mobility: Hip Capsule – 1:30/side Plantar Surface – 1:30/foot Prone Shoulder Flexion – 2:00     Post time, max load, 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: 20 Wall-Ball Shots (25/16) @ (10/9′) 20 Sumo Deadlift High Pulls (75/53) 20 Box Overs (24/20″) 20 Push Press (75/53) 200m Run   5 rounds for time   Flexibility/Mobility: Rocking Table – 1:00 Twisting Ape – 1:00 20 Straight Calf Raises Elevated Saddle – 1:00 10 Side-to-Side Squats Standing Straddle Stretch – 1:00   2 rounds for quality     Post time and experiences to commentsRead more