Skill or Strength: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   …Or   Make-up any missed 1-rep max   For Quality or Max Load     Conditioning: MPCF Board WOD’s “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time     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 choice, time, and experiencesRead more

  Strength: Clean 1-rep max   Compare to Monday, 30 September 2013     Conditioning: “Yes” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Pull-ups Overhead Squats (95/65)*   For Time Compare to Monday, 18 November 2013 *Up to 55% 1RM     Mobility: Quad Smash – 2:00/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 2:00/leg     Post max load, time, and experiences to commentsRead more

  Strength: Pick any lift, and perform one option: 1. Establish a 3-rep max or 2. Establish a 1-rep max     Conditioning: Partner WOD “Dance a Little” 20 Chest-2-Bar Pull-ups 40 Plate-facing-Burpees (45lb bumper) 60 Box Overs (24/20″) 80 Slammers (12/8) 100 Sledge Swings(10/8) 2000m Row   For Time Equal work. Complete each exercise in it’s entirety before moving to next.     Mobility: Quad Smash – 2:00/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 2:00/leg     Post load and rep, time, and experiences to commentsRead more

  Skill: Hinge Rows 5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows   For Quality   Conditioning: Complete as many rounds in 9:00 as possible of: 3 Muscle-ups 5 Hang Squat Cleans (155/103) 7 Handstand Push-ups   For Score   Flexibility: Couch Stretch – 2:00/side Bilateral Shoulder Flexion – 2:00 T-Spine Smash – 2:00     Post score 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