Skill: 0:30 Hollow hold into 10 hollow rocks 1:00 Rest 0:30 Arch hold into 10 arch rocks 1:00 Rest 20 Hollow/arch swings on bar 3 Sets for quality Conditioning: As many rounds as possible in 12 minutes of the following: 4 Power cleans (155/103) 4 Burpees-over-bar 4 Box jumps (30/24″) For score...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Conditioning: Partner WOD: As many rounds and reps as possible in 12 minutes of the following: 20 Calories biked 30 Grasshoppers 40 Weighted OH walking lunges (45/35) 30 Toes to bar 20 Tire flips (210/155) For score, equal work required Strength: Every...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Judges course is live! Click HERE! Conditioning: NEW MPCF Board WOD “Jo-Jo” 15-12-9-7 rep rounds of: Box jumps/overs* (24/20″) Kettlebell swings (53/35) Wall-ball shots (20/14)@(10/9′) Calories rowed For time *In rounds of 15 and 9, athlete performs box jumps. In rounds...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Judges course is live! Click HERE! Endurance: 3:00 Row* 1:00 Rest 3 Rounds for quality of pacing *maintain “6 min row test” pace See Tuesday, 16 February 2021 Strength: Shoulder Press 4@65% of 1-rep max 4@70% 3@75% 3@80% 2@85% 2@85% 2@90%...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Games Open registration is live! Click HERE! Functional Fitness Judges course is live! Click HERE! Conditioning: Option 1: Every minute on the minute for 18 minutes (6 sets): 1: 5 Overhead squats (95/63) 2: 7 Deadlifts (225/153)* 3: 9 Pull-ups For...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Games Open registration is live! Click HERE! Functional Fitness Judges course is live! Click HERE! Conditioning: 2021 Functional Fitness Games Open WOD 21.1 1 Wall walk 10 Double unders 3 Wall walk 30 Double unders 6 Wall walk 60 Double unders 9...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Games Open registration is live! Click HERE! Skill: 0:30 L-hang from bar 0:30 Rest 1/1 Handstand box walk (1 rotation left, 1 rotation right) 1:00 Rest 3 Sets for quality Conditioning: Option 1: 2019 Functional Fitness Games Open WOD 19.1...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Games Open registration is live! Click HERE! Bring-a-Friend WOD this Friday, March 5th! Endurance: MPCF Board WOD 1000m Row For time …Rest 10:00 then… Partner up and perform: 100/90/80 Calories on the rower* 100/90/80 Calories on the ski erg 200 Double-unders...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Games Open registration is live! Click HERE! Endurance: Row 1 minute at 6:00 test pace Row 1 minute at slow, recovery pace No additional rest between rounds 7 rounds for quality Strength: 20 Power clean and jerks (135/93) 15...Read More
