MP Fitness will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend. Conditioning: Partner up, then perform as many rounds and reps as possible in 9 minutes of: 3 Strict Pull-ups 6 Push-ups* 9 GHD Sit-ups 12 Double Unders 15 Calories Rowed   For Score *Burpees can be substituted Partners alternate exercises   Strength: Shoulder Press 1-Rep Max Compare to Monday, 14 November 2016   Flexibility: Spine Smash – 2:00 Anterior Compartment Smash – 1:00/side Quad Smash – 1:00/side Overhead Distraction w/External Bias – 1:00/side Glute Smash – 1:00/side   Royal Huddleston Burpee Challenge: Day 111     Post score, max load, and experiences to commentsRead more

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 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

Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Biked*   2 rounds for time Compare to Friday, 29 May 2015 *Originally designed as a row   Strength: Front Squat 5-5-3-3-2-2-1-1+ Start at 50% 1RM, increase by 5% each set   Flexibility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side   Royal Huddleston Burpee Challenge: Day 109     Post time, load and reps, and experiences to commentsRead more

Skill: Row 250m, All Out Rest 3 minutes, now… 3 rounds of: Row 300m, @ 80% 250m pace Rest 1:30   For quality of pace and stroke control   Conditioning: 100-ft Dumbbell Overhead Walking Lunges (50/35) 100 Double Unders 50 Wall-Ball Shots (25/16) @ (11/10′) 35 Chest-2-Bar 50 Wall-Ball Shots (25/16) @ (11/10′) 100 Double Unders 100-ft Dumbbell Overhead Walking Lunges (50/35)   For Time (16:00 cap) WOD similar to 2017 Functional Fitness Games Regional WOD 3   Flexibility/Mobility: Elevated Cat – 1:30 Spine Smash – 2:00 Pike Stretch – 1:30 Couch Stretch – 1:30/side   Royal Huddleston Burpee Challenge: Day 108     Post row, time, and experiences to commentsRead more

Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 150m Run 12 Sit-ups 9 Wall-Ball Push-ups 6 Goblet Squats (70/53) 3 Wall-Climbs   For Score   Strength: Deadlifts 5 Reps @ 65% 1RM 4 Reps @ 70% 3 Reps @ 75% 2 Reps @ 80% 1+ Reps @ 85%   For max reps @ 85%   Flexibility/Mobility: Hip Capsule – 1:30/side Shoulder Fold – 1:30/side Half Straddle – 1:30/side   Royal Huddleston Burpee Challenge: Day 107     Post time, loads and reps, and experiences to commentsRead more