Conditioning: MPCF Board WOD and Masters Board WOD 5K Row For Time Compare to Tuesday, 26 March 2013   Strength or Skill: Pick any lift and perform for quality: 3-3-3-2-2-2 Starting at 55% 1RM, increase by 5% each set   Or…   Pick any three (3) skills on the “Athletic Skills Sheet” to work on   For quality, skill completion, or time   Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Hip Capsule Stretch – 1:30/side     Post time, skills, 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

  Strength: Thruster 1-rep max Compare to Monday, 24 August 2015   Conditioning: 5 Shoulder-2-Overhead (135/95) 10 Ring Dips 15 Box Jumps (30/24″) 300m Row   3 rounds for time   Flexibility: Right Straddle – 1:30 Left Straddle – 1:30 Center Straddle – 1:30 Prone Shoulder Extension – 1:30     Post load, time, and experiences to commentsRead more

 Skill: Rower Stroke Work  10 Hard Pulls, 10 Slow Pulls* 15 Hard Pulls, 15 Slow Pulls 20 Hard Pulls, 20 Slow Pulls 15 Hard Pulls, 15 Slow Pulls 10 Hard Pulls…finished   For total meters pulled *Hard Pull = maximal torque on each pull, no set s/m Slow Pull = soft, non-distinct pull, no faster than 3:00/500m pace, or more than 15 s/m   Conditioning: “Two Ladies and a Dude” 2 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 3 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 4 rounds of “Rooster”: 10 Burpees 20 Double Unders   For Time Compare to Monday, 15 December 2014   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post total meters, time, and experiences to commentsRead more

2015 MP Christmas Party   Strength: Front Squats 1-rep max Compare to Wednesday, 19 August 2015   Conditioning: “Hips and Grips” Every minute on the minute for 12 minutes perform: Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)* Even minutes: Max rep Toes-2-Bar in 20 seconds   For Score *Up to 75% of 1RM. Rest the remaining 40 seconds each minute. ALL OUT EFFORT in the 20 seconds!   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain Floss – 1:30/leg     Post load, time, and experiences to commentsRead more