Strength: Jerk 5   reps  at 55% 1RM 3   reps  at 65% 1+ reps at 75%   For max reps at 75%     Conditioning: “I’m your Huckleberry” 10 Strict Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time Compare to Tuesday, 05 November 2013     Mobility: Hip Capsule Stretch – 2:00 per leg Overhead T-Spine – 2:00 Couch Stretch – 2:00 per leg   For Quality     Post load, max reps, time, and experiences to commentsRead more

  Skill: Straight Legged Box Jumps 5-5-5-5* *Hold Overhead Distraction 30 seconds/side after each set   For Quality     Conditioning: MFFL 1.5 “Lift, Over & Under” 10 Deadlifts (305/225) 15 Bar-Facing Burpees 50 Double Unders   3 rounds for time     Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes 20 Front Leg Swings each leg Hold Pike Stretch for 2 minutes     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

  Conditioning: MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score *BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform the back squat and push press into one fluid movement. THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR IS EMPTY. All ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY.     Mobility: Olympic Wall Squat – 2:00 T-spine – 2:00 Quad Smash – 2:00   For Quality     Post score and experiences...Read more

  Strength: “Functional Fitness Total” plus Bench Press Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 …plus Bench Press 1-1-1   For Max Load     Flexibility: Forward Fold with Twist – 1:00 Low Lunge Twist – 1:00 Lying Hip Capsule – 1:00   2 rounds for quality     Post max loads and experiences to commentsRead more