Conditioning 1: Complete as many rounds and reps as possible in 8 minutes of: 150m Sprint 8m Handstand walk 8m Burpee Broad Jumps 15 Slammers (12/8) @ 2m   For score   …rest 3 minutes, then… Strength: Deadlift 3 -rep max (15:00 cap)   …rest 4 minutes, then… Conditioning 2: Complete as many rounds and reps as possible in 6 minutes of: 40 Single Unders 20 Weighted Lunges (45/35) 10 Kettlebell Swings (72/53)   For Score   Mobility: Couch Stretch – 1:00/side One Arm Lat Lean – 1:00/side Spine Smash – 2:00 Barbell Shoulder Smash – 1:00/side     Post scores, max load, 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: “Game on” First… Run 600m   Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m For Time   Compare to Wednesday, 09 September 2015   Mobility: Supine Shoulder Extension – 1:00 5 Supine Shoulder Hand Walks Seal Stretch – 1:00 10 Two Pike/Two Squat Standing Pike – 1:00 10 Side-to-Side Squats Frog Split – 1:00/side     Post time and experiences to commentsRead more

Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets a free shirt when they are produced.   Conditioning: “3-2-1” (revised) As a 3-person team, perform equal work for time of: Row 4500m …rest 2 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run 15 GHD Sit-ups 15 Ring Dips …rest 2 minutes, then… As individuals, perform 4 rounds for time of: 40 Double Unders 10 Burpees   For Time Compare to Friday, 25 March 2016   Mobility: Supine Shoulder Extension – 1:00 5 Supine Shoulder Hand Walks Seal Stretch – 1:00 10 Two Pike/Two Squat Standing Pike...Read more

Attention all MP’ers. It is time for a new shirt! So MPCF is having a T-shirt design competition. If you would like to enter a design idea, please turn in a hard copy (digital drawing, professional artwork, or just your freehand on a sheet of paper) by end of class Saturday, 13 August. Winner gets a free shirt when they are produced.   Conditioning: 50 Wall-Ball Shots* (20/14) @ (12/10′) 25 Toes-2-Bar 400m Run with plate (45/25)   For Time (8:00 cap) *perform max reps 20 seconds on, 10 seconds off until 50 is reached   …Rest 2:00   12-10-8 rep rounds of: Push Press (135/93) Alternating Pistols Calories Rowed   For Time (6:00 cap)   …Rest 4:00   Strength: EMOM perform 1 rep of: Hang Squat Clean Starting weight is 30-35% 1RM. Add (20/10#) each minute. (12:00 cap)   Flexibility: Rocking Table – 1:00 Twisting Ape – 1:00 20...Read more