Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.   Conditioning: MPCF Board WOD 5000m Row For Time Compare to Friday, 18 December 2015   Skill Work: Pick 2-3 skills from the “Athletic Skills” sheets   For time, score, or completion   Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Hip Capsule Stretch – 1:30/side     Post time, skills, and experiences to commentsRead more

Thanksgiving week schedule: Classes normal through Wednesday. Gym closed on Thursday so we can overeat with our families and friends. Only a 0900 class on Black Friday. Classes back to normal on Saturday.   Partner WOD Complete as many rounds and reps as possible in 15 minutes of: Run 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m   For Score Compare to Wednesday, 01 June 2016 (Run is worth 1 point/50m)   Strength: Hang Power Clean 1-rep max   For max load Compare to Wednesday, 01 June 2016   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post score, max load, and experiences to commentsRead more

  Conditioning: Partner WOD* “Add a little fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed   For Score Compare to Friday, 24 June 2016 *Add one rep to each exercise each round. Partners alternate exercises.   Strength: Deadlift 7-rep max Goal here is to work up to the “max load” you can lift with good-great form. This is form work practice at moderately heavy loads.If coach, or any advanced lifter, says your form is fading as you perform a certain weight, don’t add weight until you fix your positioning/form.   Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side     Post score, max load, and experiences to commentsRead more

It is hard to believe that over 2 years have passed since finding JoJo to be the “face” of MP! He is still living it large, 420 lbs large, at the Brookfield Zoo in Chicago.   Conditioning: “Godfather” 1000m Row 20 Double Kettlebell Thrusters (53/35) 40 Alternating One-arm Push-ups 60 Half Tacos 80 Double Unders 100 Walking Lunges 80 Speed Skips 60 Sit-ups 40 Kettlebell Swings (53/35) 20 Ring Dips 1000m Row 30 Burpee Sell-out   For Time Compare to Wednesday, 19 November 2014   Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post time and experiences to commentsRead more

Aftermath of the 40 minute AMRAP sneak attack. 🙂   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...Read more