Grant’s bachelor golf outing. Fun times! The 0630 and 0845 classes are cancelled for Monday only. Sorry for any inconvenience.    Conditioning: “Make it a double” 100 Double Unders Run 600m 25 Pull-ups 50 Burpees 25 Pull-ups Run 600m 100 Double Unders   For Time (20-minute cap) Compare to Monday, 22 September 2014   Strength: Squat Clean to 7-rep max Push Press   For max load   Mobility: Hip Capsule – 2:00/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post time, load, and experiences to commentsRead more

  Conditioning: 4-person Team WOD Part 1: Row 1600m   Part 2: 2 rounds of: 40 Pull-ups 40 Dumbbell Snatches (50/25) 60 Box Jumps (24/20″) 80 Kettlebell Swings (53/35) 60 Wall-Ball Shots (14/10) @ (10′) 40 Hand-Release Push-ups 40 Toes-2-Bar   Parts 1, 2, & 3 for total time 17:00 Cap Equal work, one team member at a time working,   Part 3: 400 singles Throughout part 2, while one member is working, any other member can perform singles. This part is not equal work required. Part 2 can be completed anywhere throughout part 1; however, part 2 is not finished until part 3 is completed.   …now rest 3:00   Part 4: As a team, with 2 bars, find team’s total weight for: Clean-to-Overhead* 8:00 Cap *Each member must have a successful lift, only 1 bar moving at a time.   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted...Read more

  Conditioning: MPCF Board WOD “MP” 15 Burpees 30 Squats 45 Unanchored Sit-ups Run 600m   5 rounds for time   Mobility: Quad Smash – 1:30/side Anterior Compartment Smash – 1:30/side T-spine Smash – 2:00 Olympic Wall Squat – 2:00     Post time 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,...Read more

  Strength: Clean and Jerk 5  reps  @ 60% 1RM 3  reps  @ 70% 1+ reps @ 80%   For max reps at 80%   Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 8 Kettlebell Snatches (53/35) 6 GHD Sit-ups 4 Strict Handstand Push-ups   …now run 800m and rest for a total of 6 minutes, and then…   Complete as many rounds and reps as possible in 6 minutes of: 5 Kettlebell Swings (53/35) 4 Toes-2-Bar 3 Handstand Push-ups   For Score   Mobility: Barbell Shoulder Smash – 1:30/side Quad Smash – 1:30/side Overhead Tissue Smash – 1:30/side Hip Capsule Stretch – 1:30/side     Post load and reps, score, and experience to commentsRead more