Conditioning: 10 Chest-2-Bar Pull-ups 16 Alternating Pistols 25-ft Handstand Walking 16/12 Calories Rowed 10 Ring Dips   4 rounds for time   Strength: Overhead Squat 8-rep max   Flexibility/Mobility: Quad Smash – 1:30/leg Overhead T-Spine Smash – 2:00 Overhead Distraction w/ External Bias – 1:30/side Barbell Biceps Smash – 1:00/side     Post time, load,...Read More

  Sprint Work: Partner up, each partner rows each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16   For time *Partner A rows (20/16) calories, switches with Partner B who then rows (20/16) calories. Partner B then switches with A to row (30/24), etc.. Strength: Behind the Neck Jerk 2-2-2-2-1-1-1-1-1-1-1… For max load Start at...Read More

  Skill: Practice 10 minutes on: Pistol Progressions 1, 2, 3, 4   For Quality   Conditioning: “Strictly Speaking” 100 Double Unders 20 Strict Handstand Push-ups 25 V-ups 30 Burpee Box Jumps (24/20″) 30 Calories Rowed 25 meters Overhead Walking Lunges (45/35) 20 Strict Pull-ups 100 Speed Skips   For Time Compare to Tuesday, 07 April 2015  ...Read More

Praise the Lord! The tomb is empty!! Have a Happy Easter!!   Conditioning: “Resurrection”* 1-mile Run   …then perform… 5 rounds of: 6 Pull-ups 11 Push-ups 16 Squats   …followed by… 3 rounds of: 23 Wall-ball Shots (25/16) @ (10/9′) 20 Unanchored Sit-ups 12 Push Press (115/73)   …next… 5 rounds of: 11 D-ball Cleans...Read More

Strength: Front Squats 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups...Read More

  Rest Day     Competitors Class: 1730-1900 Competitor class is for those members that want to take their Functional Fitness to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before....Read More

Conditioning/Skill: Every minute on the minute for 5 minutes, perform the following*: 2 Shoulder Press (75/53) 4 Push Press 6 Goblet Squats (72/53) 8 Half Tacos   Rest 3 minutes, now complete as many rounds as possible in 5 minute of: 100m Sprint 8 Burpees 6 Push Jerks (95/63)   For Score   Strength: Jerk...Read More

  Sprint Work: Partner up, each partner bikes each calorie count (m/f)* 20/16, 30/24, 40/32, 30/24, 20/16   For time *Partner A bikes (20/12) calories, switches with Partner B who then bikes (20/12) calories. Partner B then switches with A to bike (30/18), etc..   Conditioning: 5:00 AMRAP of: 5 Handstand Push-ups 10 Box Overs...Read More

Congrats to Coach Sarah! She is now a Functional Fitness Kids certified coach!   Conditioning: Option 1: 2018 Functional Fitness Games Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters (100/65) 3 Chest-to-bar Pull-ups 6 Thrusters 6 Chest-to-bar Pull-ups 9 Thrusters 9 Chest-to-bar Pull-ups 12 Thrusters 12 Chest-to-bar Pull-ups...Read More

Online Judges Course: Click HERE   Conditioning: 2018 Functional Fitness Games Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 Thrusters (100/65) 3 Chest-to-bar Pull-ups 6 Thrusters 6 Chest-to-bar Pull-ups 9 Thrusters 9 Chest-to-bar Pull-ups 12 Thrusters 12 Chest-to-bar Pull-ups 15 Thrusters 15 Chest-to-bar Pull-ups 18 Thrusters 18 Chest-to-bar Pull-ups …continue increasing...Read More