Attention: No Barbell class this Saturday.   Conditioning: “The 100” 1 Snatch (135/93)* 3 Cleans 5 Front Squats 7 Deadlifts 200m Run 9 Chest-2-Bar Pull-ups 11 Pistols 13 Handstand Push-ups 300m Run 15 Back Extensions 17 Slammers (12/8) 19 Wall-Ball Push-ups* 400m Run   2 rounds for time *Use the same weight for all weighted exercises Burpees are an acceptable Rx substitution for WBPU   Mobility: Hip Capsule – 2:00/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post time and experiences to commentsRead more

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Flexibility: 5 Skin the Cats Overhead Distraction – 2:00 each arm Hold Bridge up – 1:00 Hold bottom of Skin the cat for 1:00   Royal Burpee Challenge: Day 85     Post load, score, 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

Conditioning: “Game on” First… Run 600m   Now complete 3 rounds of: 3 Split Snatches (125/83) 6 Box Jumps (37/30″) 9 Burpees   Next perform: 75 Double Unders   Followed by 3 rounds of: 12 Toes-2-Bar 15 V-ups 18 Grasshoppers   Finally… Run 600m   For Time Compare to Monday, 08 April 2013   Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes 20 Front Leg Swings each leg Hold Pike Stretch for 2 minutes     Post time and experiences to commentsRead more

Conditioning: Master Qualifier 4 21-15-9 rep rounds of: Deadlifts (225/155) Box Jumps (24/20″) Handstand Push-ups   For Time   Strength: Hang Squat Clean 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 1:30/leg     Post time, weight, and experiences to commentsRead more