Packed house and good times at Vertical Functional Fitness on Memorial Day!   Strength: Front Squat 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set     Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders   For Score     Flexibility: 2 rounds: 10 Sit-up to Pike Hold Pike sit – 1:00 10 Sit-up to Straddle Hold Straddle – 1:00     Post max reps, score, and experiences to commentsRead more

  Memorial Day   MP Fitness will be closed. However, we will be meeting at Vertical Functional Fitness at 0900 for a Memorial Day Team WOD. (wear your blue MP shirt if you got it)     Post experiences to commentsRead more

  Strength and Skill: Power Clean* 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM For Max Reps on last set *Between sets of Cleans, hold handstand for 30-45 seconds.     Conditioning: 20-15-10-5 rep rounds of: Overhead Squats (95/63) Hand Release Push-ups GHD Sit-ups Calories Rowed   For Time     Mobility: Hip Capsule Distraction – 2:00 per leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 2:00 per leg     Post max reps, time, and experiences to commentsRead more

  Strength: Behind the neck Shoulder Press 1-1-1-1   For Max Load   Conditioning: “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93)   2 rounds   Sell-out: 40 Burpees onto a 45lb plate   For Time Compare to Saturday, 18 January 2014   This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.   Flexibility: Hold Couch Stretch, 2 minutes each leg Hold right leg split, 2 minutes Hold left leg split, 2 minutes Hold Couch Stretch, 1 minute each leg For Quality Post max load, time and experiences 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