Conditioning: 600m Row 50 Double Unders 40 Sit-up Slammers (12/8) @ 2m 30 Calories on Assault Bike 20 Kettlebell Swings (53/35) 10 Deadlifts (225/150)   2 round for time   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00   Royal Huddleston Burpee Challenge: Day 35     Post time and experiences to commentsRead more

Games WOD will be performed in all classes. However, the competition setup, “Friday Night Lights”, will be during the night class at 1730. Please contact Coach Jimmy if you are planning on attending the comp. Conditioning: 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 by 4 minutes. For Score   Flexibility: Sink Mobilization – 2:00 Couch Stretch – 1:30/side Back Bend –...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 will grow...Read more

Conditioning: MPCF Board WOD Spend some time with one of the “Heroes” Badger, Bulger, Daniel, Jason, Jeremy, Jerry, Josh   Post score or time   Strength: Deadlift 5-5-4-4-3-3 Start at 60%, increase by 5% each set     Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Royal Huddleston Burpee Challenge: Day 32     Post WOD, time, and experiences to commentsRead more

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   …Rest 2 minutes Part II: Complete as many rounds as possible in 7 minutes of: A: 5 Clean to overhead (135/95) B: Max rep Speed Skips   …Rest 2 minutes Part III: Complete as many rounds as possible in 5 minutes of: A: 5 Snatches (115/75) B: Max rep Burpees   For Score Compare to Tuesday, 15 March 2016 This is a partner WOD. In each of the AMRAP’s, partner A performs their lifts while partner B simultaneously performs their gymnastics movement. As soon as A finishes, partners switch. Maintain a continuous count on the gymnastic movement for each AMRAP.  Use the same bar throughout all 3 parts. Score is...Read more