Broken Arrow Commencement 2016. Over 1000 students crossed the stage. Watch out world, my youngest was one of them. 🙂   Conditioning: MPCF Board WOD  “Rooster” 10 Burpees 20 Double Unders   10 rounds for time   Strength: Thruster 1-rep Max   For Max Load   Burpee Challenge: Day 101   Flexibility: 15 Front Leg Swings/Leg Olympic Wall Squat – 2:00 15 Side Leg Swings/Leg Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00     Post time, load, and experiences to commentsRead more

  Conditioning: “C & J Creation” 40 Double Unders 20 1-arm Kettlebell Swings (25/15) 10 Calories Rowed 5 Clean & Jerks (135/95)   4 rounds for time Compare to Friday, 24 May 2013   …Rest 5 minutes   Row 1000m For Time   Burpee Challenge: Day 99   Mobility: Quad Smash – 1:30/side Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post times and experiences to commentsRead more

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