Strength: Clean and Jerk 5 reps @ 60% 1RM 4 reps @ 70% 3 reps @ 80%   Conditioning: “Running Man Dance” 200 Singles 50 Sit-ups 150 Speed Skips 25 V-ups 100 Double Unders 25 Back Extensions 150 Speed Skips 50 Army Rowers 200 Singles   For Time Compare to Saturday, 02 August 2014   Flexibility: Couch Stretch – 2:00/side Bilateral Shoulder Flexion – 2:00 T-Spine Smash – 2:00     Post load, time, and experiences to commentsRead more

  2015 Functional Fitness Games Open 15.4 Complete as many reps as possible in 8 minutes of: 3 Handstand Push-ups 3 Cleans (185/125) 6 Handstand Push-ups 3 Cleans 9 Handstand Push-ups 3 Cleans 12 Handstand Push-ups 6 Cleans 15 Handstand Push-ups 6 Cleans 18 Handstand Push-ups 6 Cleans 21 Handstand Push-ups 9 Cleans Etc., adding 3 reps to the handstand push-ups each round, and 3 reps to the clean every 3 rounds   For Score WOD and standards courtesy of games.Functional Fitness.com     Post score and experiences to commentsRead more

  Skill: Practice for 10 minutes on: Skills on the “Athletic Skills Sheet”   Conditioning: 3-person team WOD “Fab Friday” Row 1500m 75 Burpees 60 Front Squats (185/123) Row 1200m 60 Pull-ups 45 Overhead Squats (135/93) Row 900m 45 Toes-2-Bar 30 Thrusters (95/63)   For Time   Mobility: Plantar Surface Mobilization – 1:30/foot T-Spine Smash – 2:00 Banded Bully – 1:30/arm     Post skills worked, 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,...Read more

  Conditioning: “Wild, Wild Wednesday” 1000m Row 80 Walking Lunges (35/25) 60 Slammers (12/8) 40 Burpees 20 Double Kettlebell Thrusters (53/35) 10 Muscle-ups   For Time   Strength: Back Squat 5   reps at 70% 1RM 3   reps at 80% 1+ reps at 90%   For Max Reps at 90%   Mobility: Quad Smash – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Couch Stretch – 1:30/side     Post time, load and max reps, and experiences to commentsRead more