There will not be a 1730 class on Tuesday. Sorry for any inconvenience. All other classes are normal. Sprints: 100m run Rest 1:00 200m run Rest 2:00 300m run Rest 3:00 600m run Rest 3:00 300m run Rest 2:00 200m run Rest 1:00 100m run     For Time Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 5 L-Hang Pull-ups 5 Strict Handstand Push-ups 10 Sit-up Slammers (20/14)   For Score   Flexibility/Mobility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post time, score, and experiences to commentsRead more

  Conditioning: 500m Row 15 Dumbbell Thrusters (50/35) 400m Row 15 Dumbbell Thrusters 300m Row 15 Dumbbell Thrusters 200m Row 15 Dumbbell Thrusters 100m Row   For time Register here: Row’d Royalty   Strength: Floor Press 5-5-5-5-5   For max load   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post time, max load, and experiences to commentsRead more

  Conditioning: 3-person Team 16 Wall-Ball Shots (25/16) @ (10/9′) 14 Burpees 12/8 Calories Biked 10 Fat Bar Front Rack Walking Lunges (130/85)   9 rounds for time (22:00 cap) Alternate exercises. Calories are M/F. Compare to Saturday, 13 May 2017   …Rest 8 minutes, then… Strength: Deadlift Find 7-rep max   Flexibility/Mobility: ROMWOD     Post time, max load, and experiences to commentsRead more

  Conditioning: 7 Squat Cleans (185/123) …then… 2 rounds of: 49 Double Unders 7 Double Dumbbell Thrusters (50/35) 7 Calories Biked …then… 7 Squat Cleans …then… 2 rounds of: 7 Calories Biked 7 Double Dumbbell Thrusters (50/35) 49 Double Unders …then… 7 Squat Cleans   For Time (20:00 cap)   Strength: Option 1: Make up a missed 1-rep max   Or… Option 2: Shoulder Press 7   reps @ 50% 1RM 6   reps @ 60% 5   reps @ 65% 4   reps @ 70% 3   reps @ 75% 2   reps @ 80% 1+ reps @ 85%   For Quality   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time, lift and 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