Skill Work: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   Diane 21-15-9 rep rds of: Deadlifts* Handstand Push-ups** *(225/155) – Rx (185/125) – 55+ Masters Rx (155/105) – Scaled (135/93) – Masters scaled **Shoulder Presses (65/45) Scaled/ (55/33) masters scaled   Grace 30 Clean and Jerks (135/95) – Rx (115/85 – 55+ Masters Rx (95/63) – Scaled (75/53) – Masters scaled   For total time One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all....Read 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 will...Read more

  Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Saturday, 16 April 2016 *On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.   Flexibility: 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, load, and experiences to commentsRead more

  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