Conditioning: Partner WOD* “Time to make lemonade with the lemons!” 20 Triple Unders 40 Wall-Ball Volleyball Throws @ 8′ (25/20/16)* 20 Chest-2-Bar Pull-up Run 800m 30 GHD Sit-ups 30 Shoulder Press (95/63) 30 Overhead Squats (95/63) Row 800m 30 Kettlebell Swings (72/53) 30 Push Press (115/73) 30 Front Squats (115/73) Run 800m 20 Handstand Push-ups 40 Plate-facing Burpees 20 Triple Unders   For Time *Instructions: Co-Ed partners if possible. Equal work. One partner working at a time. Tag between exercises. Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 20 lb ball. If ball touches the floor for ANY reason anytime between rep 1 and 40, both partners stop and do 5 penalty burpees.   …Rest 8 minutes, then… Strength: Deadlift...Read more

Friday 0845 class is pushed back to 0900. All other classes are normal.   Conditioning: Perform as many reps as possible in 6 minutes of: 4 Kettlebell Swings (72/53) 6 Toes-2-Bar 10 Calories Rowed 20 Single Unders   …rest 3 minutes…   Perform as many reps as possible in 4 minutes of: 3 Handstand Push-ups 6 Alternating Pistols 9 Ring Push-ups 18 Speed Skips   For Score Compare to Friday, 01 July 2016   Strength: Front Squat 5-5-5-5-5 5-Rep Max   Mobility: Posterior Chain Floss – 1:30/side T-Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side     Post score, 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: “This is nuts” 9 Thrusters (95/63) 18 Slammer (12/8) @ 2m 400m Run 5 Snatches (135/93) 10 Bar-Over-Burpees 200m Run 3 Clean & Jerk (185/123) 6 Muscle-ups   3 rounds for time Use one bar, adjust weights as needed Compare to Wednesday, 14 September 2016   Flexibility: Underneath (Thread the needle) – 1:30/side Seal Rocks – 2:00 Squatted Seiza – 2:00 Paraformis (Pigeon) – 1:30/side Diamond Frog – 2:00     Post time and experiences to commentsRead more

Skill: 2000m Row For Time   Strength & Conditioning: Complete as many reps as possible in 8 minutes of: 1 Clean to 1 Jerk* 1 Burpee to 1 Pull-up 1 Clean to 2 Jerks 1 Burpee to 2 Pull-ups 1 Clean to 3 Jerks 1 Burpee to 3 Pull-ups …continue pattern until cap is reached   For Score Score is total reps completed. I.E., a score through the round of 4 pull-ups would have a score of 28 reps.   *Rx Weights: < 54 (155/103) > 55 (125/83)   Mobility: Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side Banded Olympic Wall Squat – 2:00 Partner assisted Bilateral Shoulder Extension – 1:00     Post time, score, and experiences to commentsRead more