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

  Conditioning: Partner WOD* “Per Your Request” 20 Pistols 40 meters Handstand Walking 60 Plate-Facing Burpees (45# plate) 400 meter Sprint x 2 60 Kettlebell Swings (53/35) 40 Chest-2-Bar Pull-ups 20 Squat Cleans (155/103)   2 rounds for time Compare to Saturday, 25 April 2015 *Equal work. One working at a time.   Mobility: Barbell Internal Rotation Smash – 1:30/side Couch Stretch – 1:30/leg Anterior Compartment Smash – 1:30/side     Post time and experiences to commentsRead more

  Conditioning: Complete as many rounds and reps as possible in 15-minutes of: 10 Pull-ups 10 Thrusters (95/65) 200m run 40 Single Unders   For Score   Strength: Deadlifts 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Mobility: Partner Shoulder smash – 1:30/side Barbell Quad Smash – 1:30/side Spinal Twist – 1:30/side     Post score, load and reps, 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: “Just a little bit of work” Run 400m 25 Wall-Ball Shots (20/14) @ (12/10′) 50 Hand-release Push-ups 75 Double Unders 100 Sit-ups 75 Singles 50 Kettlebell Swings (53/35) 25 Wall-Ball Shots (20/14) @ (12/10′) Run 400m   For Time   Mobility/Flexibility: Barbell Shoulder Smash – 1:30/side Barbell Biceps Smash – 1:30/side Anterior Compartment Smash – 1:30/side Olympic Wall Squat – 2:00     Post time and experiences to commentsRead more