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,...Read more

  Strength: Front Squat 1-rep max   For max load Compare to Wednesday, 12 November 2014   Conditioning: Complete as many rounds as possible in 20 minutes of: 200m Run 16 Toes-2-Bar 12 Double Kettlebell Thrusters (35/25) 8 Back Extensions   For Score   Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30 each leg Super Front Rack – 1:30 each arm   For Quality     Post Max Load, Rounds and Reps, and Experiences to commentsRead more

  Skill: Practice 10 minutes on: Pistol Progressions 1, 2, 3, 4   For Quality   Conditioning: “Strictly Speaking” 100 Double Unders 20 Strict Handstand Push-ups 25 V-ups 30 Burpee Box Jumps (24/20″) 30 Calories Rowed 25 meters Overhead Walking Lunges (45/35) 20 Strict Pull-ups 100 Speed Skips   For Time   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time and experiences to commentsRead more

Congratulations to the Challenge winners! Deborah Denton, Patrice Lott, Mark Gray, David Momquist Strength: Overhead Squat 1-rep max Compare to Monday, 03 November 2014   Conditioning: 200m Run 30 Wall-ball Push-ups 20 GHD Sit-ups 10 Hang Power Cleans (135/93)   3 rounds for time   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain Floss – 1:30/leg     Post max load, time, and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing Sprints x 6 Followed by… 4 rounds (alternating partners each round, 2 rounds each): 12 Pull-ups 12 Overhead Squats (95/63) Lastly… 120 meter Human Wheel Barrel   For Time Compare to Friday, 26 December 2014 Notes: This is a partner WOD. In all exercises, except the wheel barrel, ONLY one partner working at a time. The Burpee buy-in is a team total, 25 each. Perform the run and row as relays; person A does 200m, tags person B to do 200m, and then repeat. Throughout the other exercises, each partner must perform equal work. Partners alternate rounds, A...Read more