Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!   General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Handstand push-ups 4 Low box...Read More

Friday night class is canceled this week  sorry for any inconvenience.   General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Skill: 300m Row* For Time …rest 5...Read More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Conditioning: “I Won’t Give Up” 45 Sit-ups 200m Sprint 35 Box Jumps...Read More

  Conditioning: Team Row or Bike (2-4 persons) Max meters rowed in 45 minutes   For score Compare to Monday, 03 December 2018   Flexibility: Spine Smash Couch Stretch Pike Stretch     Post results and experiences to commentsRead More

Congrats to Christa and Burris for their successful completion of CF-L1! Great job Coach Christa and Coach Burris!   General Warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills...Read More

  Conditioning: Partner WOD 20 rounds* of: 7 Thrusters (95/63) 7 Strict Pull-ups 7 Burpees-over-Bar   For time *Alternate complete rounds   …rest 1:00 from completion of last rep, then… Sell-out: 200 Calories Biked For time   Flexibility: Saddle sit Half straddle left Half straddle right Butterfly Reclined spinal twist     Post results and...Read More

Classes Friday are at 0630, 0900 and 1200   Partner WOD “Black Friday” 20 Clean and Jerks* (175/115) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (70/53) 20 Deadlifts (325/215)  ...Read More

  Conditioning: “Annie are you ok?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) @ (10/9’)   For Time Compare to Saturday, 15 December 2018   Flexibility/Mobility: Low Lunge Twist Eye of the Needle Reclined Spinal Twist  ...Read More

  Endurance: Run 200m rest 2:00* Run 400m rest 2:00 Run 600m rest 2:00 Run 800m rest 2:00 Run 600m rest 2:00 Run 400m rest 2:00 Run 200m   For total sprint time (total time – 12:00 of rest) *During each of the “rest” periods, perform either 5 strict or 7 kipping handstand push-ups  ...Read More

  Conditioning: “Straight 100” 25 Calories rowed 20 Wall-ball shots (20/14) 20 Box jumps (24/20″) 25 Calories rowed 30 Wall-ball shots 30 Box jumps 25 Calories rowed 50 Wall-ball shots 50 Box jumps 25 Calories rowed   For time Compare to Friday, 20 September 2019   Mobility: Quad smash Spine smash Overhead distraction Sink stretch  ...Read More