Conditioning: “.357 Magnum” 7:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs (24/20″) 10 Kettlebell Swings (70/45) 5 Squat Cleans (155/103)   …Rest 7 minutes   Perform for time, with a 5:00 cap: 50 Double Unders 40 Slammers (12/8) @ 2m 30 Weighted Walking Lunges (35/25) 20 Pull-ups 10 Ring Dips   …Rest 5...Read More

Skill/Speed: Row Sprints Max Calories rowed in 30 seconds, rest 90 seconds – 5 rounds   Conditioning: 30 Double Unders 10 Double Kettlebell Thrusters (53/35) 10 Burpees 10 Toes-2-Bar 30 Single Unders …rest 2 minutes   4 rounds for time   Mobility: Elevated Cat – 1:30 Shoulder Capsule – 1:00/side Kneeling Achilles – 1:00/side Narrow...Read More

Dam Jam riding team The 0630 class is canceled Tuesday. Sorry for any inconvenience. All other classes are normal.   Conditioning: Pick a Board WOD Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.   Mobility: Hip Capsule Stretch – 1:30/side T-Spine Smash – 2:00 Quad Smash –...Read More

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: “Luke” Complete as many reps as possible in 5 minutes of: 4 Power Cleans (155/105) 24 Double Unders 10 Pull-ups   For Score   Mobility: Anterior Compartment Smash...Read More

Fun crew at the track for the Labor Day WOD! On next Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: Every 3 minutes on the minute for 18 minutes perform: 4 Pull-ups 8 Waiter Squats* (53/35) 12...Read More

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: “Admit it…you love this!” Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   For Score...Read More

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: 4-person Team Part 1 (M1/F1) (M2/F2): “You go, We go” 40 Synchronized Kettlebell Swings (53/35) / Static Dead Hang 40 Synchronized Wall-Ball Shots (14/10) @ 10′ / Handstand...Read More

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism   Conditioning: Complete as many rounds and reps as possible in 20 minutes of: 6 Strict Pull-ups 9 Box Jumps (30/24″) 12 Kettlebell Swings (72/53) 15 Calories Rowed   For...Read More

  Conditioning: 4-person Team WOD 6-minute AMRAP Max rep synchronized Pull-ups (M1/F1) Partner Deadlift hold (375) (M2/F2) Switch as often as desired. Pull-ups only count if Deadlift bar is held in full lockout by other co-ed team.   …rest 2 minutes, then… Each member must perform the following in any team order, only 2 working...Read More

  Conditioning: MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score Compare to Monday, 03 August 2015 *BEAR COMPLEX: Without dropping...Read More