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...Read more

  Strength: Snatch Grip Deadlift 3-3-3-3-3   For max load   Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   2 rounds for time Compare to Monday, 24 October 2016   Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00     Post load, time, and experiences to commentsRead more

Skill: 300m Row* For Time …rest 5 minutes, then repeat *All out effort   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   2 rounds for time Compare to Friday, 11 December 2015   Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side     Post times and experiences to commentsRead more

Monday classes will be at 0900 and 1030 only.   Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High Pull (95/63) 50 GHD Sit-ups 40 Alternating Box Jumps 30 Wall-Ball Shots 20 Handstand Push-ups …then… Sell-out: 2000m Row   For time and total burpees Compare to Saturday, 26 December 2015   -Equal work required -Only one team member working at a time on the Jump rope and Row *During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and...Read more

Class on Monday is at 0900. All other classes on Monday are cancelled.    Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female) Part 1: 10 Inch-Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/25) 60 Wall-Ball Shots (20/14) @ (10/9′) …while females perform AMRAP, males perform: Max Calories Rowed …now rotate, and perform 10 minutes more   Part 2: 8 minutes after completion of Part 1, the team has 16 minutes to find: (00:00-05:00) 2-rep max Hang Power Snatch (1 male & 1 female) (05:30-10:30) 3-rep max Hang Squat Clean (1 male & 1 female) (11:00-16:00) 4-rep max Deadlift (1 male & 1 female)   For Scores Compare to Wednesday, 23 December 2015   Part 1: Total team AMRAP reps (female reps + male reps) Total Team Calories Rowed Part 2: Total weight successfully lifted *Create a...Read more