Friday night and Saturday classes are cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Strength and Conditioning: Sprint 400m …rest 4 minutes, then… 21-15-9 rep rounds for time of: Plate-facing Burpees Wall-Ball Shots (20/14) @ (10/9′) Hanging Power Cleans (135/93) …rest 4 minutes, then… Find 3-rep max Deadlift   Mobility: Hip Capsule – 1:30/side Plantar Surface – 1:30/foot Prone Shoulder Flexion – 2:00     Post time, load, and experiences to commentsRead more

Friday night and Saturday classes are cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   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...Read more

Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time Compare to Friday, 25 September 2015   Strength: Ground-to-Overhead-to-3 rep Overhead Squat Weight is to be taken from the ground, put overhead any way, and then perform 3 reps of OHS. First OHS rep cannot be a squat snatch. Must get overhead and pause at the top before starting OHS’s.   Mobility: Super Front Rack – 1:30 each arm Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30 each leg     Post time, max load, and experiences to commentsRead more

Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Conditioning: Battle at the Ballpark 2016 – scaled version 4-person team, 17:00 cap Athlete 1: 25 Toes-2-Bar, 100 Double Unders* 2 rounds of Fat Bar “DT”* (65/45) Athlete 2: 20 Toes-2-Bar, 75 Double Unders 2 rounds of Fat Bar “DT” (75/55) Athlete 3: 15 Toes-2-Bar, 50 Double Unders 2 rounds of Fat Bar “DT” (95/65) Athlete 4: 10 Toes-2-Bar, 25 Double Unders 2 rounds of Fat Bar “DT” (115/75)   *Athletes may sub single unders for double unders at 3:1 ratio One round of “DT” is: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks   Flexibility: Underneath (Thread the needle) – 1:30/side Seal Rocks – 2:00 Squatted Seiza – 2:00 Paraformis (Pigeon) – 1:30/side Diamond Frog – 2:00     Post time, loads, and experiences to...Read more

Friday night class is cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.   Conditioning: Run 200m Rest 1 minute Run 400m Rest 2 minutes Run 800m Rest 2 minutes Run 400m Rest 1 minute Run 200m   For Time (18:00 cap)   Strength: Complete as many reps as possible in 5 minutes of: 1 Clean to 1 Jerk* 1 Burpee to 1 Pull-up 1 Clean to 2 Jerks 1 Burpee to 2 Pull-ups 1 Clean to 3 Jerks 1 Burpee to 3 Pull-ups …continue pattern until cap is reached   For Score Score is total reps completed. I.E., a score through the round of 4 pull-ups would have a score of 28 reps.   *Rx Weights: < 54 (155/103) > 55 (125/83)     Mobility: Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side Banded Olympic Wall Squat...Read more