Conditioning:   Complete as many rounds as possible in 6 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders   …Rest 3 minutes   Complete as many rounds as possible in 5 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips   …Rest 3 minutes   Complete as many rounds as possible in 4 minutes of: 20 Toes-2-Bar 40 Singles   For Score   Strength: Back Squat 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Mobility: Single Leg Flexion – 1:30/leg Overhead Tissue Smash – 1:30/side Ball Tack and Floss – 1:30/side     Post load and reps, score, and experiences to commentsRead more

No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.   Conditioning: Run 600m …then… 3 rounds of: 10 Deadlift (225/153) 10 Bar-Over-Burpees …then… Run 800m …then… 3 rounds of: 8 Power Cleans (135/93) 8 Ring Push-ups 8 Alternating Kettlebell Snatches (53/35) …then… Run 600m   For Time Compare to Wednesday, 28 October 2015   Mobility: Twisted Monkey – 1:30/side Reclined Spinal Twist – 1:30/side Shoelace Pose – 1:00/leg Pigeon – 1:30/side     Post time 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 will...Read more

No 0845 class this week. All other classes will meet at normal times. Sorry for any inconvenience.   MFFL 2.2 & 2.3 “Run For Your Life” EMOM for 5:00 perform: 100m Sprint   Post slowest time   …Rest 10:00   “Munson Mile” 13 Plate Burpees (25# plate) 13 Squats 13 Hand-release Push-ups 14 Alternating Lunges Run 400m   4 rounds for time Compare to Saturday, 25 October 2014   Mobility: Quad Smash – 2:00/leg Couch Stretch – 2:00/leg Pike Stretch – 2:00     Post times and experiences to commentsRead more

Had a vistor at the pool today. He didn’t believe the White Ape was real. 🙂 WOD 1: 1500m Row For Time   …Rest 5 minutes   WOD 2: “Rogue at the Redlands” 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   3 rounds for time Compare to Monday, 26 October 2015   Mobility: Barbell Shoulder Smash – 2:00/side Barbell Biceps Smash – 1-2:00/arm Banded Spinal Twist – 2:00/side       Post times to commentsRead more