Sprint: MPCF Board WOD Row 500m   For Time Compare to Wednesday, 19 February 2020 Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 2 Bar muscle-ups 6 Handstand push-ups 8 Hollow rocks 300m Run   For score (run is worth 1 point per 25m)     Post results and experiences...Read More

Skill: 0:30 Parallette Tuck Hold 0:30 Rest 1/1 Handstand Box Walk (1 rotation left plus 1 rotation right) 2:00 Rest 5 Sets   Conditioning: MPCF Board WOD “Baseline” 500m Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups   For Time Compare to Monday, 06 May 2019     Post results and experiences to commentsRead More

No Tuesday 0515 class this week. All other classes are normal. We apologize for any inconvenience. Monday, October 12th, is the last day to sign up for the Fitness Challenge and the Nutrition Challenge!   Endurance: 175m Hill Sprint Rest 3:00   4 rounds for total sprint time   Conditioning: Perform 3 rounds of: 20...Read More

Conditioning 1: Perform as many rounds and reps as possible in 5 minutes of: 3 Strict Pull-ups 6 Wall-Ball Shots (20/14) @ (11/10’) 9/6 Calories Biked   For Score   Strength: Shoulder Press 1-rep max   For max load Compare to Wednesday, 07 November 2018   Conditioning 2: 30 Single Unders 10 Toes-2-Bar   3...Read More

Conditioning: 15-9-6 rep rounds of: Thrusters (95/63) Pull-ups For time   …Rest 7:00, then… 15-9-6 rep rounds of: Deadlifts (225/153) Handstand Push-ups For time   …Rest 7:00, then… 15-9-6 rep rounds of: Power Cleans (135/95) Ring Dips For time   For total WOD time *Do not count rest in time. WOD 1 time + WOD...Read More

Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 12/10 Calories Rowed 8 Gorilla Rows (53/35) 6 Toes-2-Bar 26 Double Unders   For Score   Strength: Deadlift 1-rep max   Compare to Wednesday, 12 June 2019     Post results and experiences to commentsRead More

Strength: Front Squats Set 1: 6-4-2 (increasing load) Set 2: 6-4-2 (increasing load, try to go heavier than Set 1)   For score* *Score is total weight lifted   Conditioning: 10 Front squats* 15/12 Cal rowed Rest 1:30   5 Rounds for time   *increase weight each round according to the following percentages: Round 1:...Read More

  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   Specific warm-up: Row 15 hard slow strokes rest ~1:00 Row 10 fast strokes rest ~2:00 Row 15...Read More

  “Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire Functional Fitness family offers our deepest sorrow.” “Jeremy” was originally a Functional Fitness Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted...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