Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Strength: Overhead Squats 4-4-4-4-4 Start at 55% 1RM, increase by 5% each set   For Quality   Conditioning: 3-person Team WOD 75 Wall-Ball Shots (20/14) @ (10′) 60 Toes-2-Bar 45 Cleans (135/95)* 30 Overhead Squats (135/95)*   For Time WOD courtesy of KO in the OK *Scaled weight (95/65)   Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00     Post load, time, and experiences to commentsRead more

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Strength: Clean & Jerk 1-rep max Compare to Monday, 31 August 2015   Conditioning: Perform 10 minutes of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats   …Rest 5 minutes   Perform 5 rounds for time of “Rooster”: 10 Burpees 20 Double Unders   For rounds and reps, and total time   Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post load, rounds and reps, time, and experiences to commentsRead more

  Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Jumps …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High Pull (95/63) 50 GHD Sit-ups 40 Alternating Box Jumps 30 Wall-Ball Shots 20 Handstand Push-ups …then… Sell-out: 2000m Row   For time and total burpees -Equal work required -Only one team member working at a time on the Jump rope and Row *During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through...Read more

  Merry Christmas from the MP Fitness Family to your’s!   Gym closed Thursday and Friday. Class normal on Saturday.  Read more

Classes normal Wednesday. Gym closed Thursday and Friday. Classes normal again on Saturday.   Conditioning: “Very Merry Christmas” 6-person Team (3 male, 3 female) Part 1: 10 Inch-Worm Push-ups* …then 3 females perform remainder of 10:00 AMRAP** of: 30 Overhead Squats (95/65) 40 Pull-ups 50 Alternating Dumbbell Snatches (50/25) 60 Wall-Ball Shots (20/14) @ (10/9′) …while females perform AMRAP, males perform: Max Calories Rowed …now rotate, and perform 10 minutes more   Part 2: 8 minutes after completion of Part 1, the team has 16 minutes to find: (00:00-05:00) 2-rep max Hang Power Snatch (1 male & 1 female) (05:30-10:30) 3-rep max Hang Squat Clean (1 male & 1 female) (11:00-16:00) 4-rep max Deadlift (1 male & 1 female)     For Scores Part 1: Total team AMRAP reps (female reps + male reps) Total Team Calories Rowed Part 2: Total weight successfully lifted   *Create a inch-worm by laying on your...Read more