2014 Flashback On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: “Sapphire” With a partner, perform equal work at the following, 2-4-6-8-10-8-6-4-2 rep rounds of: Wall Climbs Kettlebell Snatches (53/35) Wall-ball Shots (20/14) @ (10/9′) Stationary Weighted Lunges (45/35)*   For Time   …then, Row 800m For Time   Similar to Friday, 06 September 2013 *These were surprisingly added the day of.   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post time and experiences to commentsRead more

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Rest Day     Competitor Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All unlimited 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...Read more

On next Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: Partner WOD “When the Fat Lady Sings” 30 Plate-Facing Burpees …rest 2 minutes 40 Box Jumps (24/20″) 30 Fat Bar Power Cleans (110/70) 4 x 150m Sprints 30 Fat Bar Deadlifts (200/130) 40 GHD Sit-ups …rest 3 minutes*, then… 30 Overhead Squats (95/65)   For Time *During the 3 minute rest, partner teams will move to their designated OHS platform, where 2 empty bars if team is co-ed and 1 if same gender, will be waiting with needed weights. Athletes will then load bar(s), and then begin lifting once 3 minute period has elapsed. One partner working at a time. Equal work required.   Flexibility: Rocking Table – 1:00 Twisting Ape – 1:00 20 Straight Calf Raises Elevated Seiza – 1:00 10...Read more

Fun crew at the track for the Labor Day WOD! On next Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: Every 3 minutes on the minute for 18 minutes perform: 4 Pull-ups 8 Waiter Squats* (53/35) 12 Abmat Butterfly Sit-ups 16 Calories Rowed 20 Double Unders*   For Score* *Waiter Squats are squats with a double kettlebell front rack, with elbows lifted at a 45 degree angle. On final round, perform as many Double Unders as possible. Score is number of Double Unders completed.   Strength: Front Squats 3 @ 75% 1RM* 3 @ 80% 3 @ 85% 3 @ 90% 3 @ 95%   For Quality *Warm-up to 75%.   Mobility: Couch Stretch – 1:30/side Elevated Cat Stretch – 1:30 Calf Raises in – 1:00 Squatting Seiza – 1:30 Barbell Shoulder...Read more

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism MPCF will be closed Monday. We will be meeting at Memorial High School track at 0830. If you have not RSVP’d, do ASAP to Coach Jimmy.   Conditioning: 4-person Team (2M/2F) Part 1 (M/M) (F/F): A) 400-yard Overhead Walking (125/75) For Time B) 6 rounds* for time of: 5 Fat Bar Hang Power Cleans (130/70) 10 Wall-Ball Shots (20/14) @ 10′ 15-yards Burpee Broad Jumps   …once both teams finish, switch roles, and complete *Male team will complete 1A, while female team completes 1B. After both teams finish, adjust weight on OH bar and Fat Bar, switch roles, and complete. On part A, male 1 gets weight OH anyhow, and begins walking. Males 2 of that team follows along. Male 1 can put the bar...Read more