The “Super” ladies of MP sporting their hidden identities at fellow Functional Fitnesster and affiliate owner of Vertical Functional Fitness, Doug Decker’s 40th birthday celebration!   WOD 1: “Rogue at the Redlands” 3 rounds for time 30 Double Unders 25 Kettlebell Swings (55/35) 20 Overhead Lunges (stationary w/plate)(45/35) 15 Toes-2-Bar   …Rest 4 minutes   WOD 2: 1500m Row For Time   Post times to comments Similar to Monday, 21 October 2013Read more

  Conditioning: MPCF Partner Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing Sprints x 6 Followed by… 4 rounds (alternating partners each round, 2 rounds each): 12 Pull-ups 12 Overhead Squats (95/63) Lastly… 120 meter Human Wheel Barrel   For Time Compare to Saturday, 04 April 2015 Notes: This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout all exercises, partners must perform equal work. In each of the...Read more

  Conditioning: KO in the OK Online Qualifier Scaled WOD 1: Complete as many rounds and reps as possible in 10-minutes of: 15 Pull-ups 15 Thrusters (95/65) 90 Single Unders   For Score   Strength: Hang Power Clean 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Mobility: Barbell Shoulder Smash – 2:00/side Barbell Biceps Smash – 1-2:00/arm Banded Spinal Twist – 2:00/side     Post score, load and reps, 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,...Read more

  Conditioning: MPCF Board WOD “John” 20 Box Jumps (24/20″) 20 Kettlebell Swings (53/35) 20 Knees-2-Elbows Run 400m   5 rounds for time Compare to Friday, 16 July 2010   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post time and experiences to commentsRead more