Reminder: Evening class is canceled. All other classes are normal.   Strength & Speed: Complete as many reps as possible in 6 minutes of: 15-12-9 rep rounds Power Cleans to Overhead (115/73) Lateral Bar-Over-Burpees   For Score   …Rest 8:00   Conditioning: Now partner up, and perform equal work of: 10 Muscle-ups 30 Plate facing Burpees (45) 50 Calories Rowed 80 meter Bear Crawl 80 meter Forward Crab Crawl 50 Partner WB passing Sit-ups (20/14) 30 Ring Dips 10 Strict Handstand Push-ups   For Time     Mobility: Single Leg Flexion – 1:30/side Overhead T-spine Smash – 2:00 External Rotation Shoulder Smash – 1:30/side     Post completed reps, time, and experiences to commentsRead more

Gotta love Hollow Body Holds!   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;...Read more

Strength: Front Squat 5   reps at 65% 1RM 3   reps at 75% 1+ reps at 85%   For max reps at 85%     Conditioning: 21-18-15-12-9-6 rep rounds of: Calories Rowed Sit-ups Box Overs (24/20″) Hand-release Push-ups   For Time     Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg     Post load and max reps, time, and experiences to commentsRead more

  Skill: Hollow Body Hold 5 x 30 seconds on, 30 seconds off Belly to Wall Handstand Holds 5 x 30 seconds on, 30 seconds off   For Quality     Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   Rest 2 minutes   Part II: Complete as many rounds as possible in 7 minutes of: A: 5 Clean to overhead (135/95) B: Max rep Speed Skips   Rest 2 minutes   Part III: Complete as many rounds as possible in 5 minutes of: A: 5 Snatches (115/75) B: Max rep Burpees   This is a partner WOD. In each of the AMRAP’s, A performs their lifts while B, simultaneously performs their gymnastics movement. As soon as A finishes, partners switch. Maintain a continuous count on the gymnastic movement for each AMRAP. ...Read more

  Strength: Push Jerk 5   reps @ 60% 1RM 3   reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: “Trimming Time” 21 Hollow Rocks 15 Pull-ups 9 Burpee Tuck Jumps 300m Row   4 rounds for time     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 max reps and load, time, and experiences to commentsRead more