Strength: Thruster 1-rep max   For Max Load Compare to Tuesday, 15 October 2013     Conditioning: “Long Road” Run 200m 15 GHD Sit-ups 20 Hand-Release Push-ups 25 Kettlebell Swings (53/35) 30 Double Unders   4 rounds for time     Mobility: Pick any 3 mobilities from the MWOD posters Hold each for 2:00     Post Max Load, Time, and Experiences to commentsRead more

  Skill: Sally Squats*   For Quality *Perform squats to the song “Flower” by Moby. Start in the down squat position, and every time the song says “Bring Sally up”, stand up. And on “bring Sally down”, return to the bottom of the squat; and hold that position until the next “bring Sally up”.     Conditioning: 21-15-9 rep rounds of: Toes-2-Bar Ring Dips Calories Rowed   For Time     Flexibility: 10 Shoulder Passes T-Spine Mobilization – 2:00 10 Bridge-ups T-Spine Mobilization – 2:00 10 Shoulder Passes   For Quality     Post time and experiences to commentsRead more

  Strength: Back Squat 5  reps  @ 60% 1RM 3  reps  @ 70% 1+ reps @ 80%   For max reps and quality     Conditioning: “Pressed, but won’t back down” Complete as many rounds in 15 minutes of: 200m Sprint 10 Pistols, alternating 10 V-ups 10 One-leg Kettlebell Deadlift Crossover(35/25)   For Score Compare to Tuesday, 11 March 2014     Mobility: Quad Smash – 2:00 per leg Overhead with External Bias – 2:00 per side T-Spine Smash – 2:00     Post max reps and load, time, and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   10 rounds for time Compare to Monday, 01 April 2013   Note: “Bulger” can be a long WOD. There will be a 45:00 cap. Come to class ready to get moving. 🙂     Mobility: Olympic Wall Squat – 2:00 Banded Overhead Distraction – 2:00 per side Couch Stretch – 2:00 per side     Post 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,...Read more