“Friend Friday” is THIS Friday, May 7th! Conditioning: 15 Deadlifts (225/153) 35 Overhead squats (75/53) 90 Double-unders   3 Rounds for time   Strength: Back squat 9@25% of your 1-rm back squat 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80%   For max reps and quality     Post results and experiences to commentsRead More

Conditioning: 500m Row 13 Ring dips 14 Sumo deadlift high-pull* 15 Handstand push-ups 16 Thusters* 16 Alternating pistols 15 Pull-ups 14 Snatches* 13 Burpees-over-bar 500m Row   For time (12:00 cap) *all lifts are same load (75/53) Compare to Wednesday, 14 October 2020   Strength: Deadlift 9@25% of your 1-rm deadlift 8@35% 7@45% 6@55% 5@65%...Read More

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: 2021 Functional Fitness Games WOD 21.3 and 21.4 15 Front squats (95/65) 30 Toes-to-bars 15 Thrusters (95/65) …Rest 1:00 then… 15 Front squats (95/65) 30 Chest-to-bar pull-ups 15 Thrusters (95/65) …Rest 1:00 then… 15 Front...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