Celebrating the union of Jana “Janimal” Scavona and Doug Decker! Here’s to many happy years to come!   Conditioning: Row 1000m …then partition as desired the following: 25 Handstand Pushups 50 Power Cleans (115/73) 75 Hand-release Push-ups* 100 Sit-ups …then… Row 1000m   For Time *You may substitute 70 Burpees   Strength: Hang Squat Snatch 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Royal Huddleston Burpee Challenge: Day 72   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Middle Splits – 1:30     Post time, loads, and experiences to comments  Read more

Girls night! Celebrating Courtnie’s upcoming wedding!   Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows*   4 rounds for time Compare to Friday, 12 April 2013 *On rounds 1 and 3 do T2B. On rounds 2 and 4 do K2E.   Strength: Hang Squat Clean 3-3-3-3-3   For max load   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post time, load, and experiences to commentsRead more

  Conditioning: “Giant Speed Jenga” As a group in partner groups, using a Jenga set with numbers 1-8 and blanks, perform the following: One at a time, large group members have 20 seconds to successfully pull a block, and place it on top. Then partner teams perform the exercise set forth on the pulled block. Repeat this process until the tower collapses. Reset it, and repeat. 1 – 20 Double Unders (each) 2 – 20 Partner Volleyball Throws (20/16/14) 3 – 20 Partner Sit-up WB Throws @ 10′ (20/16/14) 4 – 20 Partner Med Ball Cleans (20/16/14) 5 – 20 Partner Push-ups 6 – 20 Partner Box Jumps (20″) 7 – 20 Partner Kettlebell Snatches (53/35) 8 – 6 x 100m Partner Run Sprints Blank – 4 Burpees (each) Collapse – 4 x 200m Partner Row Sprints   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Sink Mobilization...Read 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, etc...Read more

  Strength: Deadlift 5   reps @ 70% 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “25 to Life” 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Air Squats 25 Hand-release Push-ups 25 Double Unders 25 Kettlebell Swings (53/35) 25 Double Unders 25 Hand-release Push-ups 25 Air Squats 25 Wall-Ball Shots   For Time WOD courtesy of festivusgames.com   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/side     Post load and reps, time,and experiences to commentsRead more