“Fun Friday”   21-18-15-12-9-6 rep rounds of: Wall-Ball Shots (20/14) @ (10/9′) Knees-2-Elbows Up/Downs Single-arm Kettlebell Swings (35/25)   For Time     Post time 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,...Read more

  Strength WOD: Shoulder Press (20 minute time cap) 1-rep max   Compare to Tuesday, 13 August 2013     Conditioning WOD: “Dead Sprints”   10 Deadlfts (205/135) 10 Box Jumps (37/30″) Jog 125m 300m Hill Sprint x 2 Jog 125m 10 Box Jumps 10 Deadlifts   For Time     Post time to commentsRead more

  “Open Your Eyes”   100 Speed Skips 10 Clean and Jerks (155/103) 200m Run 20 Chest-2-Bar 30 Slammers (12/8) 40 Double Unders 30 Calories rowed 20 Kettlebell Swings (70/53) 200m Run Backwards 10 Muscle-ups 100 Singles   For Time     Post time to commentsRead more

  Strength WOD: Clean (20 minute time cap) 1-rep max   Compare to Monday, 26 August 2013     Conditioning WOD: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until clock says 10:00* 9 Thrusters + 9 Pull-Ups + 9 Thrusters   Weight: RX (65/43) Masters (45/30) *Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.     Post max weight, plus thoughts, feelings, experience, and/or emoticons regarding Fran to commentsRead more