Conditioning: “Loredo” 24 Squats 24 Push-ups 24 Walking Lunges 400m Run   6 rounds for time WOD courtesy of CFHQ Flexibility/Mobility: Banded Olympic Wall Squat – 2:00 Barbell Shoulder Smash – 1:30/side Quad Smash – 1:30/leg     Post times and experiences to commentsRead more

Rest Day     Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. 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. Ideally, you are 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 brief warm-up 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 frustration; but your skill level, strength, speed, etc will...Read more

Conditioning: 15 Overhead Squats (95/63) 10 Kettlebell Swings (72/53) 5 Strict Handstand Push-ups 20/15 Calories Biked   3 rounds for time   Strength: Clean & Jerk 3 @ 35% 1RM 3 @ 50% 3 @ 60% 3 @ 70% 2 @ 75% 2 @ 80% 2 @ 85%   For Quality All are done as individual reps, not connected   Flexibility/Mobility: Knees to Traps – 1:30 Elevated Cat – 1:30 2 Pike/2 Squat – 10 reps Standing Pike – 1:30 Kneeling Achilles – 1:30/side Butterfly – 1:30     Post time, loads, and experiences to commentsRead more

Skill: 1000m Row at 80-85% 500m PR For time and pace quality   Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 Rounds For Time Compare to Monday, 21 July 2014   Flexibility/Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post times and experiences to commentsRead more

Conditioning: Partner WOD 120 Double Unders 120 Chest-2-Bar Pull-ups 120 Hang Power Snatches (95/65) 120 Double Unders   For Time Instructions: DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are 60 per athlete, must be broken up and switch partners into sets of 15. Must use one bar. Once all PLU are complete, team will perform 120 hang power snatches. There are 60 per athlete, must be broken up and switch partners into sets of 15. Partners must tag each time they switch who is working on the snatches. After snatches are complete, team performs DU’s exactly like first set.   Skill Work: Pick a couple of weak skills and work them   Flexibility/Mobility: Couch Stretch – 1:30/side Sink Mobilization – 2:00 Posterior Chain Floss –...Read more