When someone discovers cruise control but forget to disengage in time. 🙂   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...Read more

Pinky competing with her team at #bricktownthrowdown last weekend!   Strength: Sumo Deadlift 3-rep max   Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 10 Double Kettlebell Thrusters (53/35) 20 Speed Skips 10 Push-ups* 20 Calories Rowed   For Score   Burpee Challenge: Day 109   Mobility: Pick any 3 stretches from the MWOD posters     Post load, score, and experiences to commentsRead more

It makes me smile to see a messy whiteboard at the end of the day!   Skill/CFE: Row 300m Rest 3 minutes   3 rounds for total sprint time   Conditioning: “Crank it up” 3 rounds of:* 15 Wall-Ball Shots (20/14) @ (12/10′) 10 Burpees 5 Muscle-ups …then 5 rounds of: 50 Double Unders 5 “Jana Burpees”* 5 Handstand Push-ups Rest 1 minute at the end of each round …then 3 rounds of:* 15 Box Jumps (30/24″) 10 Burpees 15 GHD Sit-ups   For Time *Jana Burpees are burpees where the jump and clap is as minimal as possible, but still simultaneously. Full extension of hips is not required.   Burpee Challenge: 108   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Seated Shoulder Flexion – 2:00 Lying Hip Capsule – 1:30/side     Post row sprints, time, and experiences to commentsRead more

  Conditioning: Complete as many rounds as possible in 12-minutes of: 3 Chest-2-Bar Pull-ups 6 Push-ups* 9 Weighted Lunges (45/35)   For Score *Burpees can be substituted   Strength: Shoulder Press 1-rep max   Compare to Wednesday, 11 November 2015   Conditioning: 5 Squat Cleans (155/103) 10 Bar-Over-Burpees   5 rounds for time   Burpee Challenge: Day 107   Mobility: Quad Smash – 1:30/side Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post score, max load, time, and experiences to commentsRead more

I just love this pic of the new couple.   Conditioning: Partner WOD As a team, row 1400m for time, 14 strokes at a time. While one partner is rowing, the other does 7 Burpees, jumping onto a 45lb weight plate, then… “Lucky 7” Complete as many rounds as possible in 21 minutes of: 49 Double Unders 7 Thrusters (115/83) 7 Toes-2-Bar   For Score Compare to Friday, 03 May 2013   Burpee Challenge: Day 105     Post row time, completed rounds and extra reps to commentsRead more