0630 and 0845 classes are canceled Friday. 0530, 1200, and 1730 classes are normal. Sorry for any inconvenience.  Strength: Deadlifts 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%   Conditioning: “Change up” 10 Wall-Ball Shots (20/14) @ 9′ 10 Kettlebell Swings (53/35)   10 rounds for time Compare to Monday, 13 January 2014   Flexibility: Side Straddle stretch – 1:00/side Center Straddle – 1:00 T-Spine Smash – 2:00   2 rounds for quality     Post load and reps, 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

2015 Functional Fitness Games registration is open @ games.Functional Fitness.com   Conditioning: Part 1: Perform 5 rounds for time of (6 minute cap): 30 Double Unders 15 Shoulder-2-Overhead (95/63)   …Rest 1 minute   Part 2: Perform 2-4-6-8-10-12 rep rounds of (6 minute cap): Alternating Kettlebell Snatch (45/25) Knees-2-Elbows   …Rest 1 minute   Part 3: Perform for reps (6 minute cap) 20 Squat Cleans (145/93) With remaining time, max rep ring dips   Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post time and reps for each part, and experiences to comments WODs courtesy of Fittest in OK IIIRead more

2015 Functional Fitness Games registration is open @ games.Functional Fitness.com   Strength: 4:00 cap to find: 1-rep max Hang Snatch   For Max Load …Rest 3 minutes   Conditioning: 5:00 AMRAP of: 5 Overhead Squats (95/63) 5 Bar-Facing-Burpees   For Total Reps   Mobility: 20 Passovers w/ PVC Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00 Reclined Spinal Twist – 1:30/side     Post max load, total reps, and experiences to commentsRead more

  Strength: Back Squats 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: Partner WOD As a 2-person team, complete as many rounds as possible. There is a 25 minute time limit. Equal work required. Round 1: Run 800m* 40 Double Unders 20 Kettlebell Swings (53/35) 10 Handstand Push-ups   Round 2: Run 1600m 80 Double Unders 40 Kettlebell Swings (53/35) 20 Handstand Push-ups   Round 3: Run 2400m 120 Double Unders 60 Kettlebell Swings (53/35) 30 Handstand Push-ups   For Time *Perform each run as 200m sprint intervals. Similar to Monday, 21 January 2013   Flexibility: 15 Front Leg Swings/leg Olympic Wall Squat – 2:00 15 Side Leg Swings/leg 15 Sit-ups to Pike Pike stretch – 2:00     Post load and reps, time, and experiences to commentsRead more