Strength: Front Squats 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Conditioning: 15-12-9 rep rounds of: Shoulder-2-Overhead (135/93) Muscle-ups GHD Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 2:00/side Barbell Biceps Smash – 1:30/arm Reclined Spinal Twist – 2:00/side     Post load and reps, time, and experiences to commentsRead more

Class is at 0900 only.   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)   For Time Compare to Friday, 28 November 2014   *Special instructions: -Only one partner working at a time, except during the run/burpee portions. -Squat C&J -When one partner is running, the other is performing max rep burpees. If inclement weather, row 750m. -WB Volleyball Tosses consist of partners facing other on either side of a 8′ target, partner A performs a WB shot throwing the ball over the target, and partner B catches,performs a WB shot and returns ball over the target. Each throw is one rep. If ball doesn’t make it over, rep does not count. If ball...Read more

Happy Thanksgiving from MP Fitness.   REST DAY Gym Closed Thursday   Class Friday is at 0900Read more

Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday.   Strength: Make-up a Lift 1-rep max For max load   …Or…   Pick any lift and perform: 5-5-5-5 @ 85% For Quality   Conditioning: “Thank Goodness!” 1000m Row or 800m Run* …then 2 rounds of: 25 Pull-ups 10 Tire Flips (210/180) 50 Sledge Swings (10/8) 30 Slammers (12/8) 400m Run or 500m Row* …then 25 Burpees   For Time Compare to Wednesday, 26 November 2015 *If you run at the beginning, you must row in the 2 rounds. If you row at the beginning, you must run in the rounds. Either way, you must run 800m and row 1000m by the end of the WOD.   Mobility: Plantar Surface – 1:30/foot Low Lunge Twist – 1:30/side T-Spine Smash – 2:00     Post lift performed, load, time, and...Read more

Classes are normal through Wednesday. No classes on Thursday. Only a 0900 class on Friday. Classes back to normal on Saturday.   Conditioning: “Feel the Love” 50 Speed Skips 50 Box Jumps (24/20″) 75 Singles 750m Row 75 Sit-ups 50 Weighted Walking Lunges (45/35) 50 Double Unders   2 rounds for time Compare to Tuesday, 20 November 2012     Mobility: Quad Smash – 1:30/side Posterior Chain Floss – 1:30/side Super Front Rack – 1:30/side     Post time and experiences to commentsRead more