Conditioning: “Let the fat cry out” 10 Muscle-ups 800m Run 20 Snatches (95/63) 700m Row 30 Hang Cleans (145/93) 600m Run 40 Deadlifts (185/123) 500m Row 50 Burpees* 400m Run 40 Grasshoppers 300m Row 30 Toes-2-Bar 200m Run 20 Chest-2-Bar Pull-ups 100m Row 10 Handstand Push-ups   For Time *Burpees can be done anytime throughout the WOD as desired.   “I’m not sweating, this is just my fat crying.”   Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side     Post time and experiences to commentsRead 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,...Read more

The two ring leaders finally finished the challenge! Injuries slowed them down, but didn’t stop ’em. Strong work boys!   Strength: Hang Cleans 5   reps @ 50% 1RM 3   reps @ 60% 1+ reps @ 70%   For max reps at 70%   Conditioning: “Tester” 35 Double Unders 25 Wall-Ball Shots (20/14) at (10/9′) 15 Knees-2-Elbows Run 200m   3 rounds for time   Flexibility: Right leg split, 2:00 Left leg split, 2:00 Couch stretch, 2:00/side     Post load and reps, time, and experiences to commentsRead more

  Skill: Handstand Holds 1-minute hold, rest 1-minute   5 rounds for quality   Conditioning: “300 point FGB” 20 Calories Rowed 20 Wall-Ball Shots (20/14) @(10/9′) 20 Sumo Deadlift High-pull (75/50) 20 Box Jumps (20″) 20 Push Press (75/50) Rest exactly 1 minute   3 rounds for time* *If you are able to complete this in less than 17 minutes, counting the rest between rounds 1&2 and 2&3, you are able to achieve 300+ on Fight Gone Bad   Compare to Saturday, 20 July 2013   Mobility: Plantar Surface Mobilization – 1:30/foot T-Spine Smash – 2:00 Banded Bully – 1:30/arm     Post time and experiences to commentsRead more

Reminder that there will be no 0845 class Monday or Wednesday this week. All other classes are normal. Sorry for any inconvenience.   Strength: Back Squats 5   reps @ 50% 1RM 3   reps @ 60% 1+ reps @ 70%   For max reps at 70%   Conditioning: Complete as many rounds as possible in 15 minutes of: Run 200m 10 Kettlebell Swings (70/53) 10 Ring Dips   For Score   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 load and reps, score, and experiences to commentsRead more