The 0845, 1200, and kids classes will be canceled Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Inspirational thought: The body can do so much more than we realize. It is the mind we have to convince.     Strength WOD: Perform the following for quality (25 minute cap): Jerk Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM 5 @ 70% 1RM 5 or more @ 80% 1RM     Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2 KB Swings. Minute three, perform 3 KB Swings. Continue this method until you are unable to complete the specified number of KB Swings.     Post max weight, and the minute and extra reps completed     Mobility Focus: Couch Stretch Banded BullyRead more

The 0845, 1200, and kids classes will be canceled Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Inspirational thought: You are confined only by the walls you build yourself.     Strength WOD: Perform the following for quality (25 minute cap): Overhead Squat Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM 5 @ 70% 1RM 5 or more @ 80% 1RM     Conditioning WOD: Partner WOD: As a team, row 1500m, 15 strokes at a time. While one partner is rowing, the other does 10 Burpees.   …then   Complete as many rounds as possible in 15 minutes of: 7 Box Jumps (30/24″) 7 Kettlebell Push-ups Row 200m   One partner at a time does a round, and the other one rest. The partner that finished on Burpees, does the first round.     Post row time, number of Burpees, total...Read more

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.   Strength WOD: Jerk 5-4-3-2-1-1-1-1 (20 minute time cap)     …Rest 5 minutes     Conditioning WOD: Complete as many rounds and reps as possible in 20 minutes of: 5 Toes-2-Bar 10 Kettlebell Sumo Deadlift High-pull (53/35) 15 Burpees     Post max load, rounds and reps to commentsRead more

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. 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...Read more

The 0845, 1200, and kids classes will be canceled Friday, 22 November and Monday, 25 November. All other classes will be normal. Sorry for any inconvenience.    Option 1: MPCF Board WOD “Barbara” 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats   rest 3:00 between rds   5 rounds for time Compare to Friday, 21 June 2013     Option 2: Strength WOD: Perform the following for quality (20 minute cap): Thruster Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM 5 @ 70% 1RM 5 or more @ 80% 1RM   …rest and then perform:   3 rounds of “Barbara” (20 minute time cap)     Post option choice, max load, and time to commentsRead more