Friday classes are at 1200 and 1730 only   “Here comes the boom”   200m Run 15 Kettlebell Swings (70/53) 10 Power Snatches (135/93)   4 rounds for time     Post time to commentsRead More

 Happy Independence Day!   REST DAY         CFE WOD: Run or Row: 5K Bike: 15K   Post sport and time to comments  Read More

  “Free”   200m Run 7 Clean & Jerks (135/93)* 76 Double Unders 13 Handstand Push-ups 56 Sit-ups   3 rounds for time *Masters 55+ Rx (95/63)     Post time to commentsRead More

  Strength WOD Every minute on the minute for 5 minutes: 10 Deadlifts @ 60% of 1 rep max   Main WOD (25 minute time cap) 400m Run 10 Pull-Ups** 15 Box Jumps (24/20″) 3 rounds for time   **Rx+ option: Strict/dead-hanging pull-ups Box Jumps (30/24″)    Read More

 Representing MP in his new gear at Functional Fitness Hard Knox!    “Crazy Train”   600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats 600m Run   For Time   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.   Rx weight...Read More

  “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time       Post time to comments      Read More

  Partner WOD   “Didn’t your mom teach you to CLEAN ?”   One partner run 400m, and the other row 500m (total of 3 minutes to complete and rest)   Complete as many rounds as possible, alternating exercises, in 9 minutes  of: 3 Handstand Push-ups 5 Burpees on a weight 7 Cleans (115/76)*  ...Read More

  OPEN GYM THURSDAY! 5:30-6:30pm Drop in & work on your summer goals!  REST DAY           CFE WOD: Choose a sport: Run: 400m, active rest 200m walk – 8 rounds Row: 500m, active rest 250m slow row – 8 rounds Bike: 1200m, active rest 600m slow ride – 8 rounds Swim:...Read More

    “30 more days!”   30 Hand-release Push-ups 30 Kettlebell Swings (70/53)* 30 Slammers (12/8)* 30 Calories Rowed 30 Burpees 30 Overhead Squats (75/53)* 30 Double Unders …Rest 3:00, then… Run 600m*   For Time   *Rx Masters 55+: KBS (53/35) Slammers (10/6) OHS (55/30) Run 400m     Post time to commentsRead More

  Helpful hint: take care of your callouses often with a pumice stone or callous shaver to prevent rips.   “Get a grip”   As a partner group, row 1500m, 15 strokes at a time. While partner A is rowing, partner B does 10 burpees.   Rest 5 minutes   Then, individually…   21 Box...Read More