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: Practice for 10:00 21 Single Jump Rope 7 Pause Overhead Squats (45/33) 14 Double Unders   3 rounds for quality     Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.     Mobility: Hip Capsule Stretch – 2:30/side T-Spine Smash – 5:00     Post WOD chosen, result, and experiences to commentsRead more

  Strength: Front Squat 5    reps @ 60% 1RM 3    reps @ 70% 1+ reps @ 80%   For max reps at 80%     Conditioning: 3 Ground-to-Overhead (155/103) 6 Bar-Over-Burpees   3 rounds for time (5:00 cap)   …Rest 5:00   12 Deadlifts (205/133) 9 Pull-ups 6 Handstand Push-ups   3 rounds for time (5:00 cap)     Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization – 2:00/side Banded Olympic Wall Squat – 2:00     Post load and max reps, time, and experiences to commentsRead more

  Skill: Practice for 10:00 – Push-up Form – Plyometric Push-up Progression 1 – Plyometric Push-up Progression 2   For Quality     Conditioning: Run 200m 9 Thrusters (125/83) 15 Toes-through-Rings 21 Double Unders   4 Rounds For Time     Mobility: Quad Smash – 2:00/leg Hip Capsule Stretch – 2:00/leg Overhead T-spine – 2:00     Post time and experiences to commentsRead more

Regular class time has been changed to 0800. Open gym is still at 1000. Option 1 will meet at the Memorial High School track at 0700. Options 2-4 will meet at the track at 0800.   MPCF presents: “5th annual Burpee Mile”   Option 1: Individual Complete 1 mile of Burpee Broad Jumps   Option 2: 3-5 person Team Complete 1 mile of Burpee Broad Jumps, with one team member working at a time   Option 3: Partner Complete 1/2 mile of Burpee Broad Jumps, with one partner working at a time   Option 4: Individual Complete 1/4 mile of Burpee Broad Jumps     Post option and time to comments Compare to Saturday, 12 October 2013Read more