There is no 0845 class on Friday. Sorry for the inconvenience.   Conditioning: 800m row 80 Double Unders 800m Run   3 rounds for time   Mobility: Couch Stretch – 1:30/leg Banded Overhead Distracton – 1:30/leg Hip Capsule Stretch – 1:30/side Lateral Opener – 1:30/side     Post time and experiences to commentsRead more

There will be no 0845 class this Friday. Sorry for an inconvenience.   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...Read more

There will be no 0845 class this Friday. Sorry for an inconvenience.   Conditioning: 2011 Functional Fitness Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For Time Compare to Wednesday, 12 March 2014   (Games WOD calls for a 20m sled pull at the end, sled plus 385lbs. MP has no sleds; but if you have them, do the pull) Part 1 is as many reps in 3 minutes, rest 1 minute Part 2 is as many reps in 6 minutes, rest 1 minute Part 3 is all reps for time   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side   Royal Huddleston Burpee Challenge: Day 39     Post reps from each part, time,...Read more

There will be no 0845 class this Friday. Sorry for an inconvenience.   Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   …Rest 2 minutes   Part II: Complete as many rounds as possible in 7 minutes of: A: 5 Clean to overhead (135/95) B: Max rep Speed Skips   …Rest 2 minutes Part III: Complete as many rounds as possible in 5 minutes of: A: 5 Snatches (115/75) B: Max rep Burpees   This is a partner WOD. In each of the AMRAP’s, partner A performs their lifts while partner B simultaneously performs their gymnastics movement. As soon as A finishes, partners switch. Maintain a continuous count on the gymnastic movement for each AMRAP.  Use the same bar throughout...Read more

Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)   **Muscle-up Variation: 55+ Rx does 5 Chest-2-Bar Pull-ups All scaled divisions do 5 Jumping Chest-2-Bar Pull-ups   A thorough WOD description and standards can be found here.   Option 2: 3-person Team WOD 180 Wall-Ball Shots (20/14) at (10/9′) 60 Pull-ups 150 Deadlifts (135/95) 60 Burpees 120 Kettlebell Swings (53/35) 60 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Tuesday, 31 March 2015   Mobility: Couch Stretch – 1:30/side Reclined Spinal Twist – 1:30/side Banded Overhead Distraction – 1:30/side   Royal Huddleston Burpee Challenge: Day 37     Post score, time,...Read more