Skill: 500m Row at 90% PR pace* Rest 4:00 400m Row* Rest 2:00 300m Row*   For Time *This pace is 90% of current 500m row PR.   Strength: Snatch 2 @ 50% 2 @ 60% 2 @ 70% 2 @ 75% 2 @ 80% 2 @ 85% 2 @ 90%   For Quality These are not touch and go. These are set, #1, drop, reset, #2   Skill: Open Gym Use the remainder of class to pick one or more skills/movements to work on     Post row time, loads, skills, and experiences to commentsRead more

These are the names of many of the victims of 9/11. We will never forget!   Conditioning: 9/11 Memorial WOD 2001m Row/Run 11 Thrusters (125/85) 11 Burpee Chest-2-Bar Pull-ups 11 Power Cleans (175/120) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toes-2-Bar 11 Deadlifts (170/120) 11 Push Jerks (110/75) 2001m Run/Row*   For Time *If an athlete runs at the beginning, they row at the end, and vice versa. If you have a vest, wear it (20/14). The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for UA Flight 175 that collided with the South Tower; AA Flight 77 and UA Flight 93 were combined and are represented in...Read more

Conditioning: Partner WOD* “Time to make lemonade with the lemons!” 20 Triple Unders 40 Wall-Ball Volleyball Throws @ 8′ (25/20/16)* 20 Chest-2-Bar Pull-up Run 800m 30 GHD Sit-ups 30 Shoulder Press (95/63) 30 Overhead Squats (95/63) Row 800m 30 Kettlebell Swings (72/53) 30 Push Press (115/73) 30 Front Squats (115/73) Run 800m 20 Handstand Push-ups 40 Plate-facing Burpees 20 Triple Unders   For Time *Instructions: Co-Ed partners if possible. Equal work. One partner working at a time. Tag between exercises. Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 20 lb ball. If ball touches the floor for ANY reason anytime between rep 1 and 40, both partners stop and do 5 penalty burpees.   …Rest 8 minutes, then… Strength: Deadlift...Read more

Friday 0845 class is pushed back to 0900. All other classes are normal.   Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders   …rest 3 minutes…   Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups 6 Alternating Pistols 9 Ring Push-ups 18 Speed Skips   For Score Compare to Friday, 01 July 2016   Strength: Front Squat 5-5-5-5-5 5-Rep Max   Mobility: Posterior Chain Floss – 1:30/side T-Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side     Post score, max load, 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...Read more