There will be a group meeting at 0750 at the north end of the LaFortune golf course parking lot to run a 5K. All MP’ers are welcome to join. 0900 class will met as usual.   Conditioning: “Grin and Bear it” Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50 Wall-Ball Push-ups 25  GHD Sit-ups Run 600m   For Time Compare to Friday, 12 September 2014   Mobility: Ankle Mobility – 2:00/leg Spine Smash – 2:00 Hip Capsule – 2:00/side   For Quality     Post time and experiences to commentsRead more

Two little kids playing on the playground.   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Monday, 09 February 2015   Strength: Ground-to-Overhead-to-3 rep Overhead Squat   Weight is to be taken from the ground, put overhead any way, and then perform 3 reps of OHS. First rep cannot be a snatch. Must get overhead and pause at the top before starting OHS’s.   Mobility: Super Front Rack – 1:300 each arm Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30 each leg     Post time, 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,...Read more

  Skills and Drills: Fast Elbows Snatch Balance CFE running drills   For Quality   Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols 10 Strict Dips   For Time   …Rest 3:00   Strength: Find combined 1-rep max: Power Snatch (10:00 cap)   Compare to Saturday, 30 August 2014   Mobility: Couch Stretch – 1:30/side Banded Bully – 1:30/side Reclined Spinal Smash – 1:30/side     Post time, lift total, and experiences to commentsRead more

  Strength: Front Squats 5  reps  @ 65% 3  reps  @ 75% 1+ reps @ 85%   For max reps at 85%   Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups*   6 Deadlifts 5 Hang Power Cleans 4 Power Snatches 6 Pistols or 12 Goblet Squats 5 Ring Dips 4 Handstand Push-ups   4 Deadlifts 3 Hang Power Cleans 2 Power Snatches 4 Pistols or 8 Goblet Squats 3 Ring Dips 2 Handstand Push-ups   For Time   *Weights and Special Instructions: Lifts: Age range/(Rx weight male/female) 45-54/(105/65) 55-64/(95/55) 65+/(85/45) Scaled: (75/45)   Goblet Squat weights: 59 & below/(53/35) 60+/(44/26)   HSPU 49 & below/Rx strict or kipping 50-59/1 abmat (2″ riser) 60+/2 abmat (4″ riser)   Flexibility: Side Straddle stretch – 1:00/side Center Straddle – 1:00 T-Spine...Read more