Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12 Calories Rowed 9 Thrusters (75/53) 6 Toes-2-Bar 27 Double Unders   For Score   Strength: Deadlift 1-rep max Compare to Monday, 12 December 2016   Flexibility/Mobility: Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side Hamstring Floss – 1:30/side     Post score, max load, and experiences to commentsRead more

Rest Day   Competitor’s 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 grow...Read more

Conditioning: 20/15 Calories Biked* 16 High-Low’s* 12 Kettlebell Swings (72/53) 8 Power Snatches (95/63)   3 rounds for time *Males row 20 calories, females row 15. High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.   Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Pick any lift and perform: 4 reps @ 65% 1RM 4 reps @ 75% 4 reps @ 80% 4 reps @ 85% 4 reps @ 85%     Flexibility/Mobility: Pick one of each, and perform 1:30/side if bilateral or 2:00 if unilateral: Lower Body, Mid-section, Upper Body     Post time, lift, loads, and experiences to commentsRead more

Skill: Row 250m, All Out Rest 3 minutes, now… 2 rounds of: Row 600m, @ 80% 250m pace Rest 2:00   For quality of pace and stroke control   Conditioning: Run 600m …then 2 rounds of: 21 Box Overs (20/16″) 7 Kipping Pull-ups 15 Box Overs (24/20″) 5 Strict Pull-ups 9 Box Overs (30/24″) 3 Weighted Pull-ups (30/15#) …then Run 600m   For Time   Flexibility/Mobility: Side Straddle – 1:30/side Center Straddle – 1:30 10 Skin-tthe Cats     Post row, times, and experiences to commentsRead more

Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 250m Row 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups   For Score   Strength: Clean 1-rep max Compare to Monday, 19 December 2016   Flexibility/Mobility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Elevated Cat – 1:30     Post score, max load, and experiences to commentsRead more