2017 Functional Fitness Judges course is now open! Click HERE   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...Read more

2017 Functional Fitness Judges course is now open! Click HERE   Conditioning: MPCF Board WOD “Filthy Fifty” 50 Box Jumps (24/20″) 50 Jumping Pull-ups 50 Kettlebell Swings (35/25) 50 Walking Lunges 50 Knees-2-Elbows 50 Push Press (45/30) 50 Back Extentions 50 Wall-Ball Shots (20/14) @ (10/9′) 50 Burpees 50 Double Unders   For Time Compare to Monday, 08 February 2016   Mobility & Flexibility: Side Straddle – 1:30/side Middle Straddle – 1:30 Barbell Biceps Smash – 1:30/side Banded Olympic Wall Squat – 2:00     Post time and experiences to commentsRead more

Jacket order getting placed Wednesday morning. Make sure your orders are in. 2017 Functional Fitness Judges course is now open! Click HERE   Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds* Backward roll to Candlestick 10 reps Candlestick to Tuck up Handstand 10 reps   *30 seconds of Seated Shoulder Flexion and 30 seconds of rest between sets   Conditioning: Hero WOD “Marston” Complete as many rounds and reps as possible in 20 minutes of: 1 Deadlift (405/285) 10 Toes-2-Bar 15 Bar-Facing-Burpees   For Score Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years. Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris,...Read more

Handstand workshop with Becca Gutstadt 2017 Functional Fitness Judges course is now open! Click HERE   Row Skill: Row’d Royalty WODs 17.2 A&B Row 2000m   For Time 17.2 A: First 1000m time 17.2 B: Total time Don’t forget to post scores on the Row’d Royalty website!   Conditioning: 5 Strict Handstand Push-ups 7 Front Squats (135/93)* 5 Strict Chest-2-Bar Pull-ups   4 rounds for time (10:00 cap) *A squat clean is allowed on any front squat rep that is starting with the bar on the ground. Rx+ FSQ weight over rx, up to 60% of clean 1RM   Mobility: Hip Capsule – 1:30/side Spine Smash – 2:00 Super Friend Shoulder Extension – 30 sec x 2 Quad Smash – 1:30/side     Post times and experiences to commentsRead more

Don’t forget to sign up for the Handstand 101 for Saturday, 1400-1600, at the Yoga Room in Tulsa. Cost is $25.   Strength & Conditioning: Partner WOD Every minute on the minute perform one round of: 2 Squat Clean* 4 Burpees-Over-Bar   …Upon failure to complete within designated minute; rest one minute, then perform one minute of max rep alternating burpees-over-bar.   For Team Scores (EMOM and Burpees) *Clean weight starts at (85/55). Increase weight each round by (10/5). Equal work each minute. Athlete A does 1 squat clean, Athlete B does one squat clean, A does 2 burpees, B does 2 burpees, now add weight to bar and rest until top of next minute. Athlete B cannot perform their clean until A successfully completes their’s. B cannot perform burpees until A performs their 2.   Mobility: Couch Stretch – 1:30/side Sink Mobilization – 2:00 Banded Olympic Wall Squat –...Read more