Happy New Year from MP Fitness!   Gym Closed  Read more

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103)   …Rest 7 minutes   Perform for time, with a 5:00 cap: 50 Double Unders 40 Slammers (12/8) @ 2m 30 Weighted Walking Lunges (35/25) 20 Pull-ups 10 Ring Dips   …Rest 5 minutes   3:00 AMRAP of: 1 Snatch (135/93)* 3 Bar-Over-Burpees *Each round add 1 snatch. Burpees stay the same through each round     Mobility: Olympic Wall Squat – 2:00 Banded Overhead Distraction – 1:30/side Couch Stretch – 1:30/side     Post scores, time, and experiences to commentsRead more

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Strength: Overhead Squats 4-4-4-4-4 Start at 55% 1RM, increase by 5% each set   For Quality   Conditioning: 3-person Team WOD 75 Wall-Ball Shots (20/14) @ (10′) 60 Toes-2-Bar 45 Cleans (135/95)* 30 Overhead Squats (135/95)*   For Time WOD courtesy of KO in the OK *Scaled weight (95/65)   Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00     Post load, time, and experiences to commentsRead more

Classes this week are normal through Wednesday. No classes Thursday and Friday. Classes normal again on Saturday.   Strength: Clean & Jerk 1-rep max Compare to Monday, 31 August 2015   Conditioning: Perform 10 minutes of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats   …Rest 5 minutes   Perform 5 rounds for time of “Rooster”: 10 Burpees 20 Double Unders   For rounds and reps, and total time   Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post load, rounds and reps, time, and experiences to commentsRead more

  Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Jumps …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High Pull (95/63) 50 GHD Sit-ups 40 Alternating Box Jumps 30 Wall-Ball Shots 20 Handstand Push-ups …then… Sell-out: 2000m Row   For time and total burpees -Equal work required -Only one team member working at a time on the Jump rope and Row *During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and forth from WOD to Burpees through...Read more