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

Strength: Push Press 3-3-3-3-3   For Max Load     Conditioning: 25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Compare to Wednesday, 17 July 2013     Mobility: Single Leg Flexion – 2:00 per leg Banded Bully – 2:00 per side Couch Stretch – 2:00 per side   For Quality     Post Max Load, Time, and Experiences to commentsRead more

  Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: Pick One: MPCF Board WOD’s “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time Compare to Tuesday, 21 August 2012   …Or   “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Monday, 31 March 2014     Flexibility: 15 Sit-ups to pike 15 Sit-ups to Straddle   2 rounds for quality     Post Time and Experiences to commentsRead more

  Skill: Practice 10:00 on: Handstand Progressions   For Quality     Strength: Overhead Squat 3-3-3-3-3   For Max Load     Conditioning: “Only Time” 21-15-9 rep rounds of: Deadlifts (225/150) T Push-ups V-ups 200m Run   For Time     Mobility: Hip Capsule Stretch – 2:00 per leg Overhead with external bias – 2:00 per arm Couch Stretch – 2:00 per leg   For Quality     Post Load, Time, and Experience to commentsRead more

Post “300”!   Strength: Power Clean 3-3-3-3-3   For Max Load     Conditioning: “All of Me” 10 Handstand Push-ups 20 Squats 30 Double Unders 20 Abmat Sit-ups 10 Kettlebell Push-ups …rest 2 minute   4 rounds for time Give your “All” each round.     Flexibility: Test Pike Sit Hamstring Floss – 2:00 per leg Re-test and Hold Pike Sit – 2:00     Post load, time, and experience to commentsRead more