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

  Skill: Rowing Technique and Damper/Drag Test   For Quality   Conditioning: Partner WOD “Go For It!”   Complete as many rounds as possible in 7 minutes of: 5 Squat Cleans (155/103) Max rep Box Jumps (30/24″)   Rest 1 minute ..now as a team, perform as many Speed Skips as possible in 4 minutes Rest 1 minute   Complete as many rounds as possible in 7 minutes of: 10 Handstand Push-ups Max rep Kettlebell Swings (53/35)   Rest 1 minute …now as a team, row as many meters as possible in 4 minutes Rest 1 minute   Complete as many rounds as possible in 7 minutes of: 5 Chest-2-Bar Pull-ups Max rep Double Unders   For Score* Similar to Friday, 18 October 2013   *Instructions: In each AMRAP, one person performs max reps of one exercise while the other performs the set number of coupled exercise. Once the set...Read more

0630 class is canceled. Sorry for any inconvenience. All other scheduled classes are normal.   Skill: Practice 10 minutes on: Straight Legged Box Jumps 5-5-5-5* *Hold Overhead Distraction 30 seconds/side after each set   For Quality   Conditioning: “Cardio Killer” 800m Run 80 Double Unders 800m Row 600m Run 60 Double Unders 600m Row 400m Run 40 Double Unders 400Row 200m Run 20 Double Unders 200m Row   For Time Compare to Friday, 30 September 2011   Flexibility: Side Straddle stretch – 1:00/side Center Straddle – 1:00 T-Spine Smash – 2:00   2 rounds for quality     Post time and experiences to commentsRead more

The 0630 class on Tuesday is canceled this week.   Strength: Shoulder Press 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For Max Reps   Conditioning: “Change” 20 Burpees 5 Bar Muscle-ups 10 Overhead Squats (135/93) Run 200m 20 Box Overs (30/24″) 5 Ring Muscle-ups 10 Double Kettlebell Front Squats (53/35) Run 400m   For Time   Flexibility: 20 Sit-ups to Pike Couch Stretch – 2:00/leg Side Split – 2:00/side     Post load and reps, time, and experiences to commentsRead more

  Strength: Back Squat 5-5-5-5-5   For Max Load   Conditioning: “Not Afraid” 600m Run 50 V-ups 400m Row 30 Snatches (95/63) 200m Run 10 Clean and Jerk (155/103)   For Time   Mobility: Hip Capsule – 2:00/side Overhead Distraction – 2:00/side Couch Stretch – 2:00/side   For Quality     Post Load, Time, and Experiences to commentsRead more