Happy Labor Day! Gym Closed   There will be a a group meeting at Turkey Mountain parking lot to run at 0700. And then a Team WOD at 0900 at Vertical Functional Fitness. All MP’ers are welcome to come. Don’t have a team, no worries. We have you covered. 🙂     Post experiences to commentsRead more

  Conditioning: “Partner Killer” 10 Muscle-ups 20 Weighted Overhead Lunges (35/25) 30 Burpees 40 Sit-ups 50 Seconds of Low Plank Hold (both partners at once) 120 Double Unders 120 meters Buddy Carry 50 Squats 40 Calories Rowed 30 Toes-2-Bar 20 Pistols 10 Strict Dips   For Time   …Rest 3:00   Strength: Find combined 1-rep max: Power Snatch (10:00 cap)     Post time and total weight to comments This is a partner WOD. One partner working at a time, except plank hold; and equal work required on each exercise. On power snatch, both partners find 1-rep max simultaneously.     Mobility: Hip Capsule – 2:00/side Overhead Distraction – 2:00/side T-Spine – 3:00   Post experience to commentsRead more

    “Decisions, Decisions, Decisions” Perform this WOD solo, partner, or team of 4*: 20 Pull-ups 20 Overhead Squats (95/65) 20 Burpees 20 Clean and Jerk (95/65) 60 Single Jump Rope 20 Wall-Ball Shots (20/14) @ 9′ 20 Hand-Release Push-ups 20 Double Kettlebell Front Squats (53/35)   For Time   *Instructions: Solo – 2 rounds for time Partner – 3 rounds for time, alternating exercises Team of 4 – 4 rounds for time; one team of 2 performs 1 round (partner style), tags out with other team of two to perform 1 round (partner style). Now tag out with first team to perform another round, but partners switch roles to perform exercises they didn’t do the first time. Repeat pattern until both teams have gone through the WOD twice. Partner groups must move from station to station together     Post style and time to comments  Read 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

  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