What’s wrong in this picture? 🙂 Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: Partner WOD* 100 Double Unders 20 Single-Arm Dumbbell Overhead Squats (50/35) 40 Wall-Ball Volleyball Throws @ 8′ (20/16/14)* 800m Run 30 Shoulder Press (95/63)* 40 GHD Sit-ups 30 Hang Squat Cleans* 800m Row 30 Push Press* 40 Alternating Dumbbell Snatches (50/35) 30 Back Squats* 80 Calories Biked 40 Wall-Ball Sit-up Throws @ 5m (20/16/14) 20 Handstand Push-ups 100 Speed Skips   For Time *All bar work uses the same weight. Equal work. (M/co-ed/F)   Flexibility/Mobility: Hip Capsule – 1:30/side Overhead w/ External Rotation Bias – 1:30/side Quad Smash – 1:30/side Saddle Sit – 2:00     Post time and experiences to commentsRead more

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900.   Conditioning: 50 Double Unders 4 rounds of “Triplet”* 400m Run 40 Double Unders 3 rounds of “Triplet” 300m Run 30 Double Unders 2 rounds of “Triplet” 200m Run 20 Double Unders 1 rounds of “Triplet” 100m Run     For Time Compare to Saturday, 30 July 2016 *Triplet: 3 Handstand Push-ups 6 Deadlifts (1.5x Bwt/1x Bwt) 9 Wall-Ball Shots (20/14) @ (10/9′)   Flexibility/Mobility: ROMWOD     Post time and experiences to commentsRead more

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 12 minutes of: 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   For Score (run is 1 rep per 25m)   Strength: Snatch 1-rep max Compare to Wednesday, 04 January 2017   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post time, 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

  Conditioning: 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   For Time* *If current on all 9 lifts, option 3 is 3 rounds for time of CWOD   Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Pick any lift and perform: 4 reps @ 55% 1RM 3 reps @ 65% 3 reps @ 75% 2 reps @ 80% 2 reps @ 82.5% 1 rep @ 85% 1 rep @ 87.5% 1 rep @ 90%   Flexibility/Mobility: Pigeon – 1:30/side Super Front Squat – 1:30/side Olympic Wall Squat – 2:00     Post time, lift, load, and experiences to commentsRead more