Games WOD competition will be performed on Saturday. However, the night class on Friday will have the option to perform. Please contact Coach Jimmy if you are planning on attending the competition on Saturday. There will be a sign-up sheet at the gym Friday.   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time Compare to Friday, 16 December 2016 *Rx+ option is to do burpees instead of HRPU   NIGHT CLASS ONLY 2017 Functional Fitness Games Open WOD 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 Deadlifts 55 Wall-Ball Shots 55 Calorie row 55 Handstand Push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb....Read 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...Read more

And the winner is…Bradley!   Conditioning: MPCF Board WOD “Fight Gone Bad” Row (calories) Wall-Ball Shots (20/14) @ (10/9′) Sumo Deadlift High-Pull (75/50) Box Jumps (20″) Push Press (75/50)   3 rounds for score Compare to Wednesday, 01 August 2012 Perform as many reps as possible in one minute at each station, then rotate to next station. No rest between stations. One round is 5 stations in 5 minutes. Rest one minute between rounds, repeat for two more rounds (17 minutes total). Total all reps and calories for score.   …rest 10 minutes, then…   Speed/Skill Work: Partner up, and perform: Tabata Assault Bike 8 rounds of 20 sec on/10 sec rest* For total calories *Partners rotate during 10 sec rest. Each partner performs 4 rounds.   Flexibility/Mobility: Plantar Surface Mobilization – 1:30/foot Side Straddle – 1:30/side Banded Bully – 1:30/arm   Royal Huddleston Burpee Challenge: Day 39    ...Read more

And the contestants were… Skill: Row 200m All Out Rest 3 minutes Perform 3 x 300m @ 90% 200m pace Rest 90 seconds between rounds   For quality and skill work   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 Rowed   2 rounds for time Compare to Tuesday, 03 May 2016   Flexibility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side   Royal Huddleston Burpee Challenge: Day 38     Post times and experiences to commentsRead more

The MP family welcomes our newest member, Sawyer McKone! Congratulation to Bradley and Courtnie McKone!   Conditioning: Option 1: “Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 6 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time Compare to Friday, 14 March 2014   Option 2: 2017 Functional Fitness Games Open WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95/65) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135/95) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185/135) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225/155) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245/175) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265/185) *If all reps are completed, time cap extends...Read more