“The knot is tied” 400m Run 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Uneven KB Push-ups* 10 Toes-2-Bar   4 rounds for time     Post time to comments   *Perform one push-up with one hand on the ball of a Kettlebell (53/35) . Then switch hands and perform one push-up on other side.Read More

  Pre-WOD: 2-3 mile group run at Turkey Mountain. Meet there at 0730.     Main WOD: Complete as many rounds as possible in 20 minutes of: 5 Strict Pull-ups 10 GHD Sit-ups 5 Strict Handstand Push-ups 10 Power Snatches (95/63)     Post total rounds completed and extra reps to comments Compare/Similar to Saturday,...Read More

  Partner WOD  “Two to Tango”   40 Chest-2-Bar Pull-ups 60 Burpees 80 Box Overs (24/20″) 100 Slammers (12/8) @ 2m 2000m Row   For Time     Post time to comments Compare to Friday, 28 December 2012Read More

  REST DAY     Open Gym at 1730         CFE WOD: Choose a Sport and perform: Run, Row, Bike, or Swim   6 x 4 minutes on, 2 minutes off     Post total distance covered to commentsRead More

  “Green Crow”   10 Handstand Push-ups 20 Toes-2-Bar/Knees-2-Elbows* 30 Ball Cleans (20/14) 30 Push-Press (65/45) 20 Overhead walking lunges w/ Kettlebell (35/25)* 10 Chest-2-Bar PLU   2 rounds for time   …Rest 5 minutes   Row 500m, ALL OUT!   *Rx is to do T2B on one round and K2E on the other. To do...Read More

  “Almost Done!”   Complete as many rounds as possible in 23 minutes of: 10 Kettlebell Swings (70/53) 13 Slammers (12/8) 23 Double Unders     Post total rounds and extra reps to commentsRead More

  “The Final Countdown” 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Push Jerks Run 200m   4 Rounds for time   Increase weight each round as follows: Men RX: 95, 115, 125, 135 Women RX: 63, 73, 83, 93 Master’s Men 55+ RX: 65, 75, 85, 95 Maters’s Women 55+ RX: 43,...Read More

  “300 point FGB”   20 Calories Rowed 20 Wall-Ball Shots (20/14) @(10/9′) 20 Sumo Deadlift High-pull (75/50) 20 Box Jumps (20″) 20 Push Press (75/50) Rest exactly 1 minute   3 rounds for time*       Post time to comments *If you are able to complete this in less than 17 minutes, counting...Read More

 MP Ladies rocking the house at “Girls Night Out”, Functional Fitness style!!   MPCF Board WOD:   “300”   25 Pull-Ups 50 Deadlifts (135/95) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (55/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time     Post time to comments Compare to Friday, 14 June 2013Read More

  REST DAY             CFE WOD: Choose a sport: Run, Row, Bike, or Swim   6 rounds of, rest 2 minute between rounds: 20 seconds on, 40 seconds off; 30 seconds on, 30 seconds off; 40 seconds on, 20 seconds off     Post total distance covered to commentsRead More