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

Strength: Snatch 1-rep max Compare to Wednesday, 02 September 2015   Conditioning: Partner WOD Complete as many rounds as possible in 15-minutes of: 150m Run 12 Toes-2-Bar 9 Kettlebell Swings (70/45) 6 Front Squats (135/93) 3 Strict Handstand Push-ups   For score Compare to Saturday, 15 July 2015 Alternate exercises through each round. Each run is worth 3 reps, 1 per 50m.   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post load, score, and experiences to commentsRead more

Pre-race smiles   Skill: 500m Row For Time   Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14)   For Time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg     Post times and experiences to commentsRead more

  Conditioning: “Improv” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Squats Burpees Slammers (12/8) Pull-ups Row 250 or Run 200 on even numbered rounds   For Time   Strength: Pick any lift and perform: 3-3-3 at 60 1RM   Focus on perfect form throughout movement   Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side Lateral Opener – 2:00/side     Post time, lift and load, and experiences to commentsRead more

Watch out! They are in charge! Yikes!   Conditioning: 500m Row 12 Paralette Pass-throughs 8 Squat Snatches (115/75) 400m Run 12 Ring Dips 8 Strict Pull-ups   3 rounds for time   Flexibility: 20 Sit-ups to Pike Hold Pike Stretch – 2:00 Right Leg Split – 1:00 Left Leg Split – 1:00 Center Split – 1:00     Post time and experiences to commentsRead more