Strength: Front Squats 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: Partner WOD: 6 x 200m Run Sprints 50 Burpees 4 x 250m Row Sprints 30 Knees-2-Elbows 2 x 75 Double Unders 10 Muscle-ups   For Time   Mobility: Olympic Wall Squat – 2:00 Lateral Opener – 2:00 per side Hip capsule – 2:00 per side     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

Happy 70th birthday to Patrice Lott! Who is also celebrating more than 7 years at MP! We have enjoyed every moment with you, and pray for many more.   “That’s a Lott” 70 Jump rope Singles 30 PVC Overhead Squats 40 Box Overs* 700 meters Rowed 40 Sit-ups 30 Burpees 70 Speed Skips   3 rounds for time *No height specified. Choose a height that is challenging for you.     Post time and experience to commentsRead more

  Conditioning: “Here comes the boom” 200m Run 15 Kettlebell Swings (70/53) 10 Power Snatches (135/93)   4 rounds for time Compare to Friday, 05 July 2013   Strength: Deadlifts 5   reps @ 60% 3   reps @ 70 % 1+ reps @ 80%   For max reps at 80%     Post time and experiences to comments  Read more

Some early morning foot marching with my company personnel. Conditioning: “Chelsea” Every minute on the minute for 30 minutes*: 5 Pull-ups 10 Push-ups 15 Squats   For Score *On the last minute, if you successfully make 30 rounds, perform as many rounds as possible Compare to Friday, 25 July 2014   Strength: Push Press 2-2-2-2-2-2-2-2-2-2+   For max reps on last set Start first 2 at 50% 1RM, and increase by 5% each set   Flexibility: Hold middle splits for 2 minutes 20 side leg swings, left 20 side leg swings, right Hip Capsule Stretch – 2:00/side 20 side leg swings, left 20 side leg swings, right Hold middle splits for 2 minutes     Post last round successful with extra reps, load and max reps, and experiences to commentsRead more