MPCF Board WOD “Grace” 30 Clean and Jerks (135/93)   For Time   Post time to comments Compare to Tuesday, 30 May 2012     Gymnastics WOD: Flexibility: 20 Side Leg Swings on each leg Hold Pancake Split for 2 minutes 20 Front Leg Swings each leg Hold Pike Stretch for 2 minutes     Post experience to commentsRead more

  Strength WOD: Snatch Balance (20 minute cap) Warm-up 10, 7, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Conditioning WOD: “Toes Overhead” 21-15-9 rep rounds of: Toes-2-Bar Overhead Squats (95/63)   For Time     Post strength experience and time to comments Similar to Tuesday, 18 December 2012Read more

    Inspirational thought: It’s never too late to be what you might have been.     Strength WOD: Jerk (20 minute cap) Warm-up 8, 6, 4, gradually increasing weight, then 3 reps @ 65% 1RM 3 reps @ 75% 1RM 3+ reps @ 85% 1RM     Skill WOD: Perform 30 reps, 15 each leg of: 1-Leg Kettlebell Deadlift Crossover     Conditioning WOD: 15-12-9 rep rounds of: Kettlebell Push-ups Box Jumps (37/30″) GHD Sit-ups   For Time     Post Strength work, Skill work, and time to commentsRead more

  Part 1: Rowing “Helen” Row 500m 21 Kettlebell Swings (1.5/1 pood) 12 Pull-ups   3 rounds   …Rest 2 minutes   Part 2: 5 Handstand Push-ups 10 Ground-2-Overhead (115/75) 50 Double Unders   3 rounds   For Time     Post total time to comments Similar to Monday, 10 December 2012   Note: Complete both parts for total timeRead more

Inclement weather plan is simple, if Health Zone is open, so is MP.   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,...Read more