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

Friday night class this week only is cancelled in celebration of the union of two MP members, Bradley “Goat Rider” McKone and Courtnie Smith! Reminder that all MP members are invited.   Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row   For Time Compare to Wednesday, 13 May 2015 Equal work, one at a time working, and must tag between exercises.   Rest 5 minutes, then…   As a partner group, perform the following, equal work required: 40 Clean-to-Overhead (155/103) 40 Burpees   For Time Partners may partition each part as desired. Both can be working at same time. One can do lift while other is doing burpees. But both cannot be perform the same exercise at the same time.   Burpee Challenge: Day 96   Mobility: Super Front Rack – 1:30/arm Banded Olympic Wall Squat...Read more

Friday night class this week only is cancelled due to the union of two MP members, Bradley “Goat Rider” McKone and Courtnie Smith! Reminder that all MP members are invited.   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...Read more

  Strength: Front Squat 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “LP’s Dream” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (53/35) Box Jumps (24″/20″) Run 200m  at the end of each round   For Time Compare to Friday, 15 May 2015   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 load, reps, time, and experiences to commentsRead more

  Skill Work: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up: 10 seconds each variation   For Quality   Conditioning: 21-18-15-12-9-6-3 rep rounds of: Double Unders 25m Sprint Wall-Ball Shots (20/14) @ 10′ 25m Sprint GHD Sit-ups   For Time   Burpee Challenge: Day 94   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post time and experiences to commentsRead more