Sweat Angel or Sweat Spider? Can’t tell. 🙂 No night classes Friday. 0530-1200 classes are normal. Sorry for any inconvenience.   Strength: Deadlifts 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps @ 85%     Conditioning: “What now?” 21 Sit-ups 15 Box Jumps (24/20″) 9 Strict Pull-ups 15 Kettlebell Swings (53/35) 21 Double Unders   4 rounds for time Compare to Wednesday, 11 December 2013     Mobility: Hip Capsule – 1:30/side 20 Slow Passovers with a PVC pipe Olympic Wall Squat – 2:00     Post load and max reps, time, and experiences to commentsRead more

Friday night class is canceled this week. Sorry for any inconvenience.   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...Read more

 Getting a little “King Kong” action Conditioning: “Begin Again” 15 Handstand Push-ups 25 Burpees 35 Slammers (12/8) 100 Double Unders 35 Wall-Ball Shots (20/14) @ (10/9′) 25 Glute-Ham Sit-ups 15 Calories Rowed   2 rounds for time Compare to Wednesday, 19 March 2014     Flexibility: 15 Sit-ups to Pike Right Leg Splits – 1:30 Left Leg Splits – 1:30 Center Splits – 1:30     Post time and experiences to commentsRead more

“Five Golden Rings”   Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: “King Kong” 1 Deadlift (455/303) 2 Muscle-ups 3 Cleans (250/163) 4 Handstand Push-ups   3 rounds for time     Flexibility: Side Straddle stretch – 1:00/side Center Straddle – 1:00 T-Spine Smash – 2:00   2 rounds for quality     Post Load, Time, and Experiences to commentsRead more

  Strength: Snatch* 3-3-3-3-3   For quality and max load *These are full squat snatches     Conditioning: Row 800m 40 Dumbbell Snatches (53/35)* Run 600m 30 Dumbbell Snatches Row 400m 20 Dumbbell Snatches Run 200m 10 Dumbbell Snatches   For Time These are 1-arm snatches, alternating every 5 reps     Mobility: Couch Stretch – 1:30/side Banded Bully – 1:30/side Banded Olympic Wall Squat – 2:00     Post Max Load, Time, and Experiences to commentsRead more