Conditioning: Partner WOD   Perform 6 rounds for time of, alternating rounds: 8m Burpee Broad Jumps 3 Muscle-ups 5 Strict Handstand Push-ups   …rest 3 minutes… Row 2000m   …rest 3 minutes… Perform 8 rounds for time of, alternating exercises: 100m Run 10 Toes-2-Bar 10 Kettlebell Push-ups   For Time   Mobility: Banded overhead distraction – 1:30/side Spine smash – 2:00 Couch stretch -1:30/side     Post time and experiences to commentsRead more

  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

2016 Functional Fitness Games is happening now! Watch live coverage at http://games.Functional Fitness.com/.   Conditioning: “Long Chipper” 1100m Run 25 Ground-2-shoulders (115/75) 25 Box Overs (24/20″) 25 Chest-2-Bar Pull-ups 50 Wall-Ball Shots (20/14) @ (10/9′) 25 Chest-2-Bar Pull-ups 25 Box Overs (24/20″) 25 Ground-2-Shoulders (115/75)   For Time 20-minute cap   Compare to Monday, 27 July 2015   …Rest 5 minutes   Strength: Push Press 3-3-3-3-3 Start at 65% 1RM, increase by 5% each set   For Quality   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine Smash – 2:00     Post time, load, and experiences to commentsRead more

Dreaming of some cooler weather!   Conditioning: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* at 5m 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) @ 8′ 1000m Row   For Time *Equal work and only one partner working at a time throughout WOD. (A/B/C): A is male Rx, B is co-ed Rx, C is female Rx   …rest 4 minutes, then…   Strength: As a partner team, find max load for: Snatch to 2 Overhead Squats 10:00 cap   For team total Compare to Wednesday, 08 July 2015     Post time and total load to commentsRead more

  Conditioning: Perform as many rounds and reps as possible in 10 minutes of: 1 Front Squat (135/93) 1 Kettlebell Swings (72/53) 100m Run 2 Front Squats 2 Kettlebell Swings 100m Run 3 Front Squats 3 Kettlebell Swings 100m Run …so on…   For Score   …rest 3 minutes Strength: Clean & Jerk Every minute on the minute, perform 1 rep at following percentages… 20-30-40-50-60-70-75-80-80-85-85-90-90%   For Quality   …rest 2 minutes Conditioning: 200m Row 15 Slammers (12/8) @ 2m 10m Burpee Broad Jumps   4 rounds for time   Mobility: Super Front Rack – 1:30/arm Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30/leg     Post score, loads, time, and experiences to commentsRead more