There will be class at 0900. Rhondamama will be controlling the wild bunch.   Skill Test: Max Rep Push-ups Max Rep V-ups   For Max Rep and Quality   Conditioning: 500m Row 9 Front Squats (50% Bodyweight) 12 Ring Dips 21 Box Jumps (20″)   3 Rounds For Time   Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post time and experiences to commentsRead more

I saw this e-card a few days ago, and it made me think about all the PR’s people have been setting at MP these last few weeks! I am proud of each and every one of you! Ape Strong!! Reminder: There will not be a night class on Friday. Sorry for any inconvenience.   Strength/Skill: Pick one option: Pick a lift you have missed and find a 1-rep max* Pick a lift and find a 3-rep max Work on Athletic Skill Sheet   Conditioning: “Decisions, Decisions, Decisions” Perform this WOD solo, partner, or team of 4*: 20 Pull-ups 20 Overhead Squats (95/65) 20 Burpees 20 Clean and Jerk (95/65) 60 Single Jump Rope 20 Wall-Ball Shots (20/14) @ 9′ 20 Hand-Release Push-ups 20 Double Kettlebell Front Squats (53/35)   For Time Compare to Friday, 29 August 2015 *Instructions: Solo – 2 rounds for time Partner – 3 rounds for time,...Read more

  Rest Day     Competitors Class Cancelled for this week only. Sorry for any inconvenience. 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...Read more

Attention MP: Due to the OKC competition this weekend, the Friday night class and Saturday class will be cancelled. Sorry for an inconvenience.    Strength: Front Squats 1-rep max Compare to Wednesday, 08 April 2015   Conditioning: “Build your own” Pick two exercises from the list to make your own triplet 12-minute AMRAP: 5 ? 10 ? 20 Calories Rowed   For Score Compare to Monday, 13 April 2015 List: Shoulder-2-Overhead*, Clean*, Deadlift*, KB Swings (70/53), Burpee, Pull-up, Muscle-up, Hand-release Push-up, Knees-2-Elbow, GHD Sit-up, Slammer (12/8) *If doing as a 5 rep lift, no more than 80% 1RM. If doing as a 10 rep lift, no more than 50% 1RM.   Mobility: 20 Passovers w/ PVC Anterior Compartment Smash – 1:30/side Spine Smash – 2:00 Barbell Shoulder Smash – 1:30/side     Post max load, exercises chosen and score, and experiences to commentsRead more

Enjoyed having Angie dropping in for some WOD’s! Come back soon.   Conditioning: Partner WOD Tuesday 40 Burpee Box Over (20″) …then 2000m Row …then 40 Pull-ups 8 Squat Cleans (135/93) 30 Ring Dips 6 Squat Cleans (155/103) 20 Pull-ups 4 Squat Cleans (175/113) 10 Ring Dips 2 Squat Cleans (185/123) …then 200m Sprint x 4 …then 40 Burpee Box Over (20″)   For Time   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Lying Hip Capsule – 1:30/side Plow – 2:00       Post time and experiences to commentsRead more