Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)   **Muscle-up Variation: 55+ Rx does 5 Chest-2-Bar Pull-ups All scaled divisions do 5 Jumping Chest-2-Bar Pull-ups   A thorough WOD description and standards can be found here.   Option 2: 3-person Team WOD 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/95) 60 Burpees 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Tuesday, 31 March 2015   Mobility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Banded Overhead Distraction – 1:30/side   Royal Huddleston Burpee Challenge: Day 37     Post score, time,...Read more

Class starts at 0830 on Saturday. First heat starts at 0900. If you don’t know your heat time, contact Coach Jimmy.   2016 Functional Fitness Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)   **Muscle-up Variation: 55+ Rx does 5 Chest-2-Bar Pull-ups All scaled divisions do 5 Jumping Chest-2-Bar Pull-ups   A thorough WOD description and standards can be found here.   Royal Huddleston Burpee Challenge: Day 35     Post score and experiences to commentsRead more

Saturday class will be 2016 Functional Fitness Games 16.3 MPCF competition. If you are planning on attending, please write your name on the board.   Skill: Pick any three (3) skills on the “Athletic Skills Sheet” to work on   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60 Pull-ups 45 Overhead Squats (135/93) Row 900m 45 Toes-2-Bar 30 Thrusters (95/63)   For Time   Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Hip Capsule Stretch – 1:30/side   Royal Huddleston Burpee Challenge: Day 34     Post skills worked, 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: WOD 1: 3 rounds for time of: 40 Single Unders 32 Slammers (12/8) 24 Weighted Lunges (stationary w/plate)(45/35) 16 One-arm Kettlebell Swings (35/25) 8 Burpee Pull-ups   …Rest 4 minutes   WOD 2: 1500m Row For Time   Flexibility: Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00 Butterfly – 2:00     Post times and experiences to commentsRead more