“Say CHEESE!” Sprint Work: Partner up, each partner does each distance* 200m, 300m, 400m, 300m, 200m   For time *Partner A sprints 200m, tags Partner B who then runs 200m. Partner B then tags A to run 300m, etc..   Conditioning: Every 90 seconds on the minute perform 1 round of*: 1 Burpee 1 Hang Power Clean (135/95)   For Score *Add one rep to each exercise, each round   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00   Royal Huddleston Burpee Challenge: Day 52     Post sprint time, score, and experiences to commentsRead more

Conditioning: Option 1: MPCF Board WOD “John” 20 Box Jumps (24/20″) 20 Kettlebell Swings (53/35) 20 Knees-2-Elbows Run 400m   5 rounds for time Compare to Wednesday, 21 October 2015   Option 2: 2017 Functional Fitness Games Open WOD 17.5 9 Thrusters (95/65) 35 Double Unders   10 rounds for time Go to games.Functional Fitness.com for workout description and standards   Flexibility/Mobility: Barbell Shoulder Smash – 1:30/side Quad Smash – 1:30/side Spine Smash – 2:00 Pike Stretch – 2:00   Royal Huddleston Burpee Challenge: Day 51     Post time and experiences to commentsRead more

Games WOD competition will be performed on Saturday. Please contact Coach Jimmy if you are planning on attending the competition. There will be a sign-up sheet at the gym. Open Team Series: Team 1 – 278 points, Team 2 – 270 points   Conditioning: 2017 Functional Fitness Games Open WOD 17.5 9 Thrusters (95/65) 35 Double Unders   10 rounds for time Go to games.Functional Fitness.com for workout description and standards   Flexibility/Mobility: Couch Stretch – 1:30/side Plantar Surface Smash – 1:30/foot Spine Smash – 1:30/side   Royal Huddleston Burpee Challenge: Day 49     Post time and experiences to commentsRead more

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym. Open Team Series: Team 1 – 278 points, Team 2 – 270 points   Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 4500m   …rest 3 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips   …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double Unders 10 Burpees   For Time Compare to Tuesday, 09 August 2016   NIGHT CLASS ONLY 2017 Functional Fitness Games Open WOD 17.5 9 Thrusters (95/65) 35 Double Unders   10 rounds for time Go to games.Functional Fitness.com for workout...Read more

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym. Rest Day   Competitor’s 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...Read more