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

When you are strategizing at a comp, you HAVE to pause for a selfie!   Strength: Power Clean to 5-rep max Front Squat   For max load   Conditioning: 15 Calories Rowed 12 GHD Sit-ups 9 Chest-2-Bar Pull-ups 6 Wall Climbs   4 rounds for time   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 1:00/side Reclined Spinal Twist – 1:00/side     Post max load, time, and experiences to commentsRead more

Nick still rep’n MP at the Festivus Games!   Skill Work: Row practice 20 pulls for max meters Rest 90 seconds   4 rounds   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees 30 Toes-2-Bar 20 Ring Dips 10 Deadlifts (315/220)   For max reps Compare to Wednesday, 24 April 2013   Strength: Power Snatch/Hang Squat Snatch 1-rep max   For Max Load (Perform one Power Snatch, then lower bar to hang position and perform one hang squat snatch. This equals one rep)   Burpee Challenge: Day 73     Post meters, score, load, and experiences to commentsRead more

Celebrating the union of Jana “Janimal” Scavona and Doug Decker! Here’s to many happy years to come!   Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups* 100 Sit-ups …then… Row 1000m   For Time *You may substitute 70 Burpees   Strength: Hang Squat Snatch 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Royal Huddleston Burpee Challenge: Day 72   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Middle Splits – 1:30     Post time, loads, and experiences to comments  Read more

Girls night! Celebrating Courtnie’s upcoming wedding!   Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Friday, 12 April 2013 *On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.   Strength: Hang Squat Clean 3-3-3-3-3   For max load   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, load, and experiences to commentsRead more