“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.”   Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m*   For quality of speed control and time *Switch every 500m, row at 90% your 250 pace Conditioning: Every minute on the minute perform one round, adding 1 rep to each of: Box Jump (24/20″) Pull-up Butterfly Sit-up   For Score Compare to Tuesday, 11 April 2017   Flexibility/Mobility: Low Dragon – 2:00/side Elevated Cat – 2:00 Reclined Spinal Twist – 2:00/side     Post time, score, and experiences to commentsRead more

Time elapse photography over Winnipeg in 1979 Conditioning: “Total Eclipse” Complete as many rounds and reps as possible in 20:17 of: 79 Single Unders 14 Overhead Squats (75/55) 70 Lunges* 30 Alternating One-Arm Dumbbell Snatches (50/35) 400m Run   For Score *Walking and alternating   …rest 2:00, then… “Blackout” Partner up Max reps in 2:40 of: Burpees   For Score   Flexibility/Mobility: Spine Smash – 2:00 Twisted Cross – 1:30/side Couch Stretch – 1:30/side     Post scores and experiences to commentsRead more

  Conditioning: Complete as many rounds in 45 minutes of: Run 600m 10 Deadlifts (315/205) Row 500m 15 Hand-release Push-ups Bike 30/20 Calories 20 GHD Sit-ups   For Score   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post score and experiences to commentsRead more

Future Functional Fitnessters Conditioning: 4 rounds of: 25 Push Press (95/65) 50/40 Calories Rowed 100 Double Unders   For Time   Strength: Deadlift 5-rep max   For Max Load   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted cross – 1:30/side Saddle Sit – 2:00 Pike stretch – 2:00     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