If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will be raffled off to a luck individual for simply posting their time. Conditioning: Partner WOD 100m Sprint 10 Power Snatches (95/63) 5 Burpees 10 Calories Rowed 5 Shoulder Press (95/63)   6 rounds for time (12:00 Cap)   Strength: Snatch 1-rep max Compare to Wednesday, 13 July 2016   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post time, max load, and experiences to commentsRead more

 If you are interested in working on your rowing, here is a link to an online rowing competition for the month of January, Row’d Royalty. Once on the site, click “Register”, and it will lead you through. Cost is $20. The divisions are Male/Female Standard, and Male/Female Tall. Every week one Concept 2 rower will be raffled off to a luck individual for simply posting their time.   Skill: 300m Row …rest 3 minutes 200m Row   For Total Row Time   Conditioning: “Death by Triple Play” Death by Box Jumps (24/20″) 1 on minute 1, 2 on minute 2, and so on…   …Rest 2 minutes Death by Hand-release Push-ups (by 2’s) 2 on minute 1, 4 on minute 2, and so on…   …Rest 2 minutes Death by Sit-ups (by 3’s) 3 on minute 1, 6 on minute 2, and so on…   For Score Compare to Tuesday,...Read more

Classes are at 0900 and 1030 only. Make sure you are signed up.   Conditioning: “Resolution” 500m Row 10 Deadlifts (245/165) 20 Overhead Squats (65/45) 20 Kettlebell Swings (53/35) 10 Handstand Push-ups   5 rounds for time Compare to Saturday, 02 January 2016   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side     Post time and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Double Trouble” (Partners A / B) 200m Run / Max rep Thrusters (95/65) 20 Partner Push-ups 30 Pull-ups / Max Calories Rowed 30 Wall-Ball Sit-up Throws @ 5m (20/14) 200 Speed Skips / Max rep Handstand Push-ups 40m Partner Carry   2 rounds for time Compare to Saturday, 14 May 2016   Instructions: Partner B executes max reps while A is performing their specified amount. The “Partner Carry” is 20 yards each. Now switch roles and finish round one. After doing round one, switch roles again and repeat process to complete the second round.   Strength: Rest 7 minutes from CWOD completion. Then with a 12 minute cap, each partner finds max load in the Power Clean-Hang Squat Clean-Jerk complex. Each partner can have their own bar, but only one lifting at a time.   For Score (total team weight)     Post time, total...Read more

No evening class on Friday due to the MP “post Christmas party”. If you have not checked your email for the evite, do so. All MP’ers and famiy are invited. Please RSVP. Classes Monday are at 0900 and 1030 only. Make sure you are signed up.   Conditioning: “Annie are you OK?” 500m Row at the beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14)   For Time Compare to Tuesday, 08 December 2015   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg     Post times and experiences to commentsRead more