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: Partner WOD* “Lights Out” 4 x 200m Run (forward) 60 Sit-ups 30 Overhead Squats (95/63) 40 Chest-2-Bar Pull-ups 20 Handstand Push-ups 50 Calories Rowed 20 One-arm Kettlebell Lunges (53/35) 40 Box Overs (30/24″) 30 Push Press (95/63) 60 Burpees 2 x 200m Run (backward)   For Time *Equal work. One at a time working.   …Rest 3 minutes   Strength: As a partner group, use one bar and find: Jerk 1-rep max   For combined team total Compare to Saturday, 20 June 2015 Mobility: Couch Stretch – 1:30/side Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side     Post time, load total, and experiences to commentsRead more

Tire change!   Conditioning: Run 400m 4 round of: 4 Muscle-ups 8 GHD Sit-ups 12 Push-ups* …then… Run 600m …then… 4 rounds of: 10 Kettlebell Swings (72/53) 10 Push Press (75/53) 20 Double Unders …then… Run 400m   For Time *Burpees can be substituted here   Strength/Skill Work: Snatch Jump Shrug-2-Squat Snatch 1-rep max   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post time, max load, and experiences to commentsRead more

Happy birthday Sarah!   Strength: Front Squats (18:00 cap) 9   reps @ 20% 1RM 7   reps @ 45% 5   reps @ 65% 3   reps @ 75% 1+ reps @ 85%   …rest 3 minutes, then Conditioning: Partner WOD “Fly’nn” (24:00 cap) Buy-in: 2000m Row …then with remaining time perform as many rounds and reps as possible of… 20 Toes-2-Bar* 30 Burpees 20 Pull-ups *Equal work each exercise   Royal Huddleston Burpee Challenge: Day 58   Mobility: Hip Capsule Stretch – 1:30/side Ball Tack and Floss – 1:30/side Lateral Opener – 1:30/side     Post load and reps, row time, rep score, and experiences to commentsRead more

  Strength: Find a 1-rep max for the following complex: Squat Snatch to 2 Overhead Squats   For max load   Conditioning: Run 200m 20 Kettlebell Swings (53/35) 10 Ring Dips 20 Wall-Ball Shots (20/14) @ 10′   4 rounds for time (20:00 cap)   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 max load, time, and experiences to commentsRead more