Strength/Skill: Power Cleans 7-7-5-5-3-3-1-1 Start at 55% 1RM. Increase by 5% each iteration. Focus points for this are: Hip Explosion, Shrug, Fast Elbows   For Quality   Conditioning: Run 600m 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Run 400m 50 Double Unders 40 Kettlebell Sumo Deadlift High-pull (53/35) 30 Wall-Ball Shots (20/14) @ 9′ 20 GHD Sit-ups Run 200m   For Time   Flexibility: Right Leg Split – 1:00 Left Leg Split – 1:00 Center Split – 1:00   2 rounds for quality     Post loads, time, and experiences to commentsRead more

  Strength: Back Squat 5-5-5-5-5   For Max Load   Conditioning: Row 1000m 25 Cleans (95/65) 25 Toes-2-Bar Run 600m 30 Shoulder to Overhead (95/65) 30 Burpees Row 500m 35 Kettlebell Swings (53/35) 35 Box Jumps (24/20″) Run 300m 40 Sit-ups 40 Singles   For Time   Mobility: Couch Stretch – 2:00/side Forward Fold with a Twist – 2:00/side Anterior Compartment Smash – 2:00/side     Post Load, Time, and experiences to commentsRead more

The 0845 class is canceled on Friday. Sorry for any inconvenience.     Skill: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets   For Quality   Conditioning: “Grin and Bear it” Run 600m 25 Chest-2-Bar Pull-ups 50 Army Rowers 75 Double Unders 1000 meter Row 75 Double Unders 50 Wall-Ball Push-ups 25  GHD Sit-ups Run 600m   For Time Compare to Wednesday, 18 September 2013   Mobility: Ankle Mobility – 2:00/leg Spine Smash – 2:00 Hip Capsule – 2:00/side   For Quality     Post 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,...Read more

  Strength/Skill: Squat Snatch 3-3-3-3-3 at 55%   For Quality   Conditioning: “Toe Jam” 10 Thrusters (75/53) 10 Toes-2-Bar   10 rounds for time Compare to Saturday, 30 November 2013   Mobility: Quad Smash – 2:00/leg Reclined Spinal Twist – 2:00/side Couch Stretch: 2:00/side     Post load, time and experiences to commentsRead more