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: Shoulder Press 3-rep max   For max load   Conditioning: 5 rounds for time of: 5 Pull-ups 10 Back Extensions …Rest 3:00 5 rounds for time of: 5 Hand-Release Push-ups 10 Toes-2-Bar …Rest 3:00 2 rounds for time of: 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Box Overs (24/20″)   Post time for each couplet Compare to Tuesday, 29 July 2014   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post load, times, and experiences to commentsRead more

Some common views post-Monday’s WOD. 🙂   Conditioning: Every three minutes on the minute, for 12 minutes perform: Calories Rowed (15/12) 30 Double Unders 10 V-ups 20 High-Lows*   For Quality and Score *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other.   Skill Work: Pull-ups Complete in 2-3 sets: 20 reps (beginner) 35 reps (intermediate) 50 reps (advanced)   For quality, choose appropriate skill level   Strength: 2016 Functional Fitness Games Individual Event 6 Squat Clean Pyramid 10 Squat Cleans (245/165) by 2:00 8 Squat Cleans (265/180) by 4:00 6 Squat Cleans (285/195) by 6:00 4 Squat Cleans (305/205) by 8:00 2 Squat Cleans (325/215) by 11:00   For Time or Score     Post times, scores, and experiences...Read more

Strong work to all the athletes that competed in the 2016 Functional Fitness Games!   Conditioning: 2016 Functional Fitness Games, Master/Teen Event 3 & 4 “Feel the Berm” 600m Run 20 Burpee Box Jumps (24/18″)   4 rounds for time (20:00 cap)   …Rest 10:00, then…   “Deuce-Deuce” 22 Toes-2-Bar 22 Clean & Jerks (95/65) 80m Sprint Down 80m Sprint Back   For Time (4:00 cap)   Mobility: Quad Smash – 1:30/side Barbell Shoulder Smash – 1:30/side Reclined Spinal Twist – 1:30/side     Post times and experiences to commentsRead more

Jana and Doug enjoying their time at the 2016 Functional Fitness Games!   Conditioning: 4-person Team (2M/2F) Part 1a (1M/1F): 36 Calories Rowed 46 Synchronized Double Unders 10 Synchronized Squat Snatches (115/75)   Part 1b (1M/1F): 100m Sprints x 6 30 Wall-Ball Sit-up throws (14#) 10 Synchronized Squat Cleans (135/93)   …switch parts when both teams finish, and complete for time (18:00 cap)   …Rest 5:00…   Strength: Deadlift 2-rep max Team Total *Two bars to be used. Only one bar moving at a time. (15:00 cap)   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post time, total load, and experiences to commentsRead more