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

“Watching Daddy”  Click here to register for Masters Functional Fitness League (MFFL)   Skill: Incline Rows 5-5-5-5 After each set, perform 30 seconds of one-arm lat leans, per arm   Conditioning: MFFL WOD 2.4 16:00 Time Cap   Age 39 & below: For Time: Row 1000m Then, 5 rounds of: 25 Pull-ups 7 Shoulder to Overhead (135/85)   Age 40-49: For Time: Row 1000m Then, 5 rounds of: 25 Pull-ups 7 Shoulder to Overhead (125/75)   Age 50-59: For Time: Row 1000m Then, 5 rounds of: 20 Pull-ups 7 Shoulder to Overhead (115/65)   Age 60-64: For Time: Row 1000m Then, 5 rounds of: 15 Pull-ups 7 Shoulder to Overhead (105/55)   Age 65+: For Time: Row 1000m Then, 5 rounds of: 10 Pull-ups 7 Shoulder to Overhead (95/45)   Scaled (All Ages): Age 39 & below: For Time: Row 1000m Then, 5 rounds of: 20 Jumping Pull-ups 7 Shoulder...Read more

Flashback: Battle Over Redlands 2013  0630 class is canceled today. Sorry for any inconvenience.   Conditioning: MFFL WOD 2.7 7-minute AMRAP 20 Double Unders* 5 Overhead Squats*   For total weight lifted   *Instructions: 20 double unders are RX, 80 singles is scaled. Overhead Squats are performed for Rx and Scaled the same. Athlete can have 3 bars available for Overhead Squats. The athlete can choose any 3 bars weight ranging from 35# to 165# during the event. The athlete can stay with one the duration, start with lower weight and ascend or start with higher weight and descend. No restriction on bar sequence of the 3 bars used. …Rest 7 Minutes Run 800m Rest 2 minutes Run 600m Rest 2 minutes Run 400m Rest 1 minute Run 200m For Time Flexibility: Couch Stretch – 2:00/side Banded Overhead Distraction – 2:00/side   Post total weight lifted, sprint time, and experience to...Read more

 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