Strength: Clean and Jerk 1-rep max   For Max Load     Conditioning: “Drive On” 200m Run 20 Body Blasters 200m Row 20 Double Unders   3 rounds for time     Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Straddle Stretch – 2:00     Post Load, Time, and Experience 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

  Skill: Hinge Rows 3 x 5* Incline Rows 3 x 5*   *In between sets, perform 25 Double Unders   For Quality     Conditioning: Complete as many rounds as possible in 24:00 of: 200m Run 16 Box Overs (24/20″) 12 Hand-Release Push-ups 8 Toes-2-Bar   For Score     Mobility: Banded Olympic Wall Squat – 2:00 Quad Smash – 2:00 each leg Super Front Rack – 2:00 each arm   For Quality     Post Rounds and Reps, and Experiences to commentsRead more

  Strength: Snatch 3-3-3-3-3 @ 60% 1RM   For Quality     Conditioning: “Back in the Game” 12 Back Squats (175/113) 9 GHD Sit-ups 60 Speed Skips 200m Run   4 rounds for time Compare to Monday, 11 November 2013     Flexibility: Right leg split, 2 minutes Left leg split, 2 minutes Couch stretch, 2 minutes     Post Time and Experience to commentsRead more

  Skill: Handstand Holds 5 x 20 seconds   For Quality     Conditioning: “Under Construction” 20 Calories Rowed 15 Pull-ups 200m Run 15 Burpees   4 rounds for time     Mobility: Olympic Wall Squat – 2:00 Lateral Opener – 2:00 per side Hip capsule – 2:00 per side     Post time and experience to commentsRead more