Click here to register for Masters Functional Fitness League (MFFL) Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups   6 Deadlifts 5 Hang Power Cleans 4 Power Snatches 6 Pistols or 12 Goblet Squats 5 Ring Dips 4 Handstand Push-ups   4 Deadlifts 3 Hang Power Cleans 2 Power Snatches 4 Pistols or 8 Goblet Squats 3 Ring Dips 2 Handstand Push-ups*   For Time   *Weights and Special Instructions: Lifts: Age range/(Rx weight male/female) 45-54/(105/65) 55-64/(95/55) 65+/(85/45) Scaled: (75/45)   Goblet Squat weights 59 & below/(53/35) 60+/(44/26)   HSPU 49 & below/Rx strict or kipping 50-59/1 abmat (2″ riser) 60+/2 abmat (4″ riser)   Mobility: Low lunge twist – 1:00/side Half Split – 1:00/side Forward Fold with a Twist – 1:00/side   2 rounds for quality    ...Read more

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 16 August 2014   Instructions: Perform these as a 3-person team. All WODs are equal work, and only one member working at a time. WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round. WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete. WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed...Read more

0845 class is canceled. Sorry for any inconvenience.   Conditioning: MFFL WOD 2.1 and MPCF Board WOD: “Grace” 30 Clean & Jerk*   For Time Compare to Wednesday, 14 May 2014   *These are clean to overhead anyhow. Only requirements are: each rep starts on the ground, and bar must pass through the front rack position before going overhead. Weights Rx’d as follows: Age 49 & below: (135/95) Age 50-54: (125/85) Age 55-59: (115/75) Age 60-64 (90/55) Age 65+: (55/35) Scaled weight for all ages 64 & below: (85/45)   Skill/Strength: After “Grace” is completed, pick 1-3 skills or lifts for “Skill Sheets” Practice for 10-15 minutes   For Quality   Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00     Post time, weight used, skills worked, 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: “Ruby” 20 Squats 12 Hang Power Snatches (115/75) 6 Burpee Box Overs (30/24″)*   5 rounds for time *Must clear box   Mobility: Banded Olympic Wall Squat – 2:00 Super Front Rack – 2:00 each arm Quad Smash – 2:00 each leg   For Quality     Post time and experiences to commentsRead more