New shirts are in!!!   Conditioning: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups   3 rounds for time   Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* Rest 1 minutes   3 rounds for quality *Try to increase weight each round.   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 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

Conditioning A: Complete as many rounds and reps as possible in 8 minutes of: 12/8 Calories Rowed 8 Burpee Box Overs (24/20″) 8 GHD Sit-ups 24 Speed Skips   For Score   Strength: Back Squat 1 minute to complete 15 reps Back Squat @ (75/43) 1 minute rest 1 minute to complete 12 reps Back Squat @ (115/73) 1 minute rest 1 minute to complete 9 reps Back Squat @ (155/103) 1 minute rest 1 minute to complete 6 reps Back Squat @ (205/133) 1 minute rest 1 minute to complete 3 reps Back Squat @ (245/163)   For score Score is total number of back squats completed. If you successfully complete the 3 reps in the last minute, it becomes a max rep with the remaining time. NO RACKS. Bar must be cleaned from the floor, and then placed in the back rack position.   Conditioning B: 12-9-6-3 rep...Read more

  Conditioning: 9:00 AMRAP 20 Double Unders 1 Overhead Squat*(125/83) 1 Ring Dip* 1 Handstand Push-up*   For Score *Add 1 OHS, 1 Ring Dip, and 1 HSPU each round   …Rest 9 minutes, then…   Sprint Work: Run 800m Rest 3 minute Run 600m Rest 2 minutes Run 400m Rest 1 minute Run 200m   For Sprint Time   Mobility/Flexibility: Knees to Traps – 1:30 Elevated Cat – 1:30 2 Pike/2 Squat – 10 reps Standing Pike – 1:30 Kneeling Achilles – 1:30/side Butterfly – 1:30     Post score, time, and experiences to commentsRead more

Car decals are in!   Strength: Split Jerks 3-3-3-3-3*   For max load & quality of getting under the bar *Connect the reps. Make the transition from lowering the bar, to going into your next rep simultaneous and smooth. Working on getting under the bar quickly. Receiving the bar locked out overhead.   Conditioning: Complete as many rounds and reps as possible in 4 minutes of: 10 Wall-Balls (20/14) @ (12/11′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 4 minutes of: 10 Calories Rowed 20 Sit-ups …rest 2 minutes, then… Complete as many rounds and reps as possible in 4 minutes of: 10 Kettlebell Swings (72/53) 20m Burpee Broad Jumps*   For Score *Each meter covered is worth one rep   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post load, scores, and...Read more