MP Fitness, joined by Vertical Functional Fitness, will be celebrating Independence Day by doing a Hero WOD courtesy of Black Sheep Functional Fitness, at 1800. All MP members are welcome to join. There will not be a Competitors Class. Friday morning at 0800, there will be a group meeting at the Turkey Mountain main parking lot to run a group pace 2-3 mile run. All are welcome to join.Read more

  Strength: Shoulder Press 3-3-3-3-3   For Max Load     Conditioning: 21 Front Squats (95/63) 15 GHD Sit-ups 90 Speed Skips Run 200m   3 rounds for time Compare to Saturday 21 July 2012     Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg   For Quality     Post load, time, and experiences to commentsRead more

  Strength: Back Squats 3-3-3-3-3   For Max Load     Conditioning: “Indescribable” Complete as many rounds as possible in 12 minutes of: 4 Muscle-ups 7 Burpees 11 Shoulder Touches 20 Sit-ups   For Score     Flexibility: 20 Side Leg Swings – each leg Hip Capsule Stretch – 2:00/leg Hold Middle Split – 2:00   For Quality     Post max load, time, and experiences to commentsRead more

  Skill: Headstand Hold 5 x 30 seconds Between sets, perform 30 Speed Skips   For Quality     Conditioning: “Steppin & Reppin” 40 reps Box Jumps (24/20″) 40 Reps Ketlebell Swings (53/35) 40 Reps Overhead Squats (85/53)   Run 200m    30 Reps Box Jumps (24/20″) 30 Reps Kettlebell Swings (53/35) 30 Reps Overhead Squats (85/53)   Run 200m backwards   20 Reps Box Jumps (24/20″) 20 Reps Kettlebell Swings (53/35) 20 Reps Overhead Squats  (85/53)   Run 200m   10 Reps Box Jumps (24/20″) 10 Reps Kettlebell Swings (53/35) 10 Reps Overhead Squats (85/53)   Run 200m backwards   For Time (and fun) Compare to Tuesday, 27 August 2013     Mobility: Single Leg Flexion – 2:00/side Overhead T-spine Smash – 2:00 External Rotation Shoulder Smash – 2:00/side     Post Max Load, Time, and Experience to commentsRead more

  Skill WOD: Perform 40 reps, 20 each leg of: 1-Leg Kettlebell Deadlift Crossover     Conditioning WOD: 15-12-9 rep rounds of: Kettlebell Push-ups Box Jumps (37/30″) GHD Sit-ups   For Time Compare to Saturday, 07 December 2013     Mobility: Pick any 3 stretches from the MWOD posters     Post time, stretches, and experiences to commentsRead more