Conditioning: “Improv” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Squats Burpees Slammers (12/8) Pull-ups Row 250 or Run 200 on even numbered rounds   For Time   Strength: Pick any lift and perform: 3-3-3 at 60 1RM   Focus on perfect form throughout movement   Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side Lateral Opener – 2:00/side     Post time, lift and load, and experiences to commentsRead more

Watch out! They are in charge! Yikes!   Conditioning: 500m Row 12 Paralette Pass-throughs 8 Squat Snatches (115/75) 400m Run 12 Ring Dips 8 Strict Pull-ups   3 rounds for time   Flexibility: 20 Sit-ups to Pike Hold Pike Stretch – 2:00 Right Leg Split – 1:00 Left Leg Split – 1:00 Center Split – 1:00     Post time and experiences to commentsRead more

  Strength: Overhead Squat 1-rep max Compare to Monday, 17 August 2015   Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93)   3 rounds for time Compare to Monday, 17 August 2015   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

  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: Deadlift 1-rep max   For max load Compare to Monday, 10 August 2015   Conditioning: 3-person team WOD Perform as many reps as possible in 8 minutes, alternating exercises, of: 4 Kettlebell Swings (70/45) 8 GHD Sit-ups 12 Calories Rowed 24 Single Unders   …rest 3 minutes…   Perform as many reps as possible in 5 minutes, alternating exercises, of: 3 Handstand Push-ups 6 Alternating Pistols 9 Ring Push-ups 18 Speed Skips   …rest 2 minutes…   Perform as many reps as possible in 3 minutes: Burpees   For Total Score   Mobility: Couch Stretch – 1:30/side Lateral Opener – 1:30/side Recline Spinal Twist – 1:30/side     Post max load, score, and experiences to commentsRead more