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

New 1-rep Max Board!   Strength WOD: Perform the following for quality (20 minute cap): Hang Power Clean 5-4-3-2-1-1-1-1 (20 minute time cap)   …Rest   Conditioning WOD: “Hammer Time”   15 Chest-2-Bar Pull-ups 25 Front Squats (75/53) 35 Sit-ups 45 Double Unders 45 Calories Rowed 35 Push Press (75/53) 25 Burpees 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1     Post weights, max reps, and time to commentsRead more

  Main WOD: Perform 10 minutes of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats   …Rest 5 minutes   Perform 5 rounds for time of “Rooster”: 10 Burpees 20 Double Unders     Post complete rounds, extra reps, and time to comments     Gymnastics WOD: Flexibility: Hold Right leg side split, 4 minutes Hold Left leg side split, 4 minutes   Post experience to commentsRead more

  Strength WOD: Perform the following for quality (20 minute cap): Deadlift Warm-up: 10, 8, 6 rep, gradual weight increase 5 reps @ 60% 1RM 5 reps @ 70% 1RM 5+ reps @ 80% 1RM     Conditioning WOD: “Becky’s House of Awesomeness” (revised) 15 Muscle-ups 30 Box Jumps (37/30″) 40 meters Handstand Walk 40 meters Burpee Broad Jumps 30 Thrusters (65/45) 15 GHD Sit-ups   For Time     Post strength experience, weights used, and time to comments Similar to Wednesday, 12 December 2013Read more

  “I give a flip!”   50 Speed Skips 10 Tire Flips (210/180) 15 Back Squats (155/103) 20 Slammers (12/8)   4 rounds for time     Post time to commentsRead more