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: 2016 Regional WOD “Event 5” 400m Run 40 GHD Sit-ups 7 Deadlifts (405/275)   3 rounds 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

Broken Arrow Commencement 2016. Over 1000 students crossed the stage. Watch out world, my youngest was one of them. 🙂   Conditioning: MPCF Board WOD  “Rooster” 10 Burpees 20 Double Unders   10 rounds for time   Strength: Thruster 1-rep Max   For Max Load   Burpee Challenge: Day 101   Flexibility: 15 Front Leg Swings/Leg Olympic Wall Squat – 2:00 15 Side Leg Swings/Leg Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00     Post time, load, and experiences to commentsRead more

  Conditioning: “C & J Creation” 40 Double Unders 20 1-arm Kettlebell Swings (25/15) 10 Calories Rowed 5 Clean & Jerks (135/95)   4 rounds for time Compare to Friday, 24 May 2013   …Rest 5 minutes   Row 1000m For Time   Burpee Challenge: Day 99   Mobility: Quad Smash – 1:30/side Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post times and experiences to commentsRead more

Me with”Double Trouble”. Because I am innocent. 😉 Congrats Bradley and Courtnie McKone!!   Conditioning: MPCF Board WOD “Double Trouble” (Partners A / B) 200m Run / Max rep Thrusters (95/65) 20 Partner Push-ups 30 Pull-ups / Max Calories Rowed 30 Wall-Ball Sit-up Throws @ 5m (20/14) 200 Speed Skips / Max rep Handstand Push-ups 40m Partner Carry   2 rounds for time Compare to Monday,04 March 2013 Instructions: Partner B executes max reps while A is performing their specified amount. The “Partner Carry” is 40 yards each. Now switch roles and finish round one. After doing round one, switch roles again and repeat process to complete the second round.   Strength: Rest 5-minutes from CWOD completion. Then with a 15-minute cap, one partner find 1-rep max snatch, and the other partner find 1-rep max clean. Each with their own bar, but only one lifting at a time.   For...Read more