Class time Friday, December 31 is at 0900 only Normal schedule resumes Saturday, January 1, 2022 Skill: Ring muscle-up false grip hold false grip pull-ups ring dips elevated feet transitions Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 27 Wall-ball shots (25/16)@(10/9’) 21 Power snatches (75/53) 15 Burpees over...Read More
Endurance: Partner WOD 20:00 Row for max meters* *Partners must switch out on the rower every two minutes While one partner is rowing for max meters the other partner is working on the following to accumulate total reps. Each round consists of each athlete rowing for 2:00 and performing the exercise listed below for...Read More
Join us TODAY for a FREE WOD! Class times: 0530, 0630, 0845, 1200, 1730 Skill: 10 Single leg kettlebell crossovers (5/leg) 0:30 Rest 10 Glute bridges with a 0:20 pause at the last rep 0:30 Rest 4 Rounds for quality Conditioning: 25/20 Calories ski 30 Push-ups 35 Kettlebell swings (53/35) 40 Wall-ball...Read More
Join us TODAY at 0900 for a FREE class! Everyone is welcome! Skill Work: Pistol Conditioning Pole assisted one-legged static hold 0:30 Right 0:30 Rest 0:30 Left 0:30 Rest 3 Rounds for quality Then immediately into… 20 Straight legged lifts over kettlebell (10/side) 1:00 Rest 3 Rounds for quality Conditioning:...Read More
Join us this Saturday at 0900 for a FREE class! Everyone welcome! Endurance: 300m Run 375m Row 2:00 Rest 4 Rounds for total time (20:00 cap) Strength: Hang Power Clean 6 reps @ 25% 5 reps @ 40% 4 reps @ 55% 3 reps @ 65% 3 reps @ 70% 2 reps...Read More
Important notice for Thanksgiving week: Class are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend). Conditioning: Every minute on the minute for 12 minutes*: Minutes 1, 4, 7,...Read More
Plan to join us on Wednesday for a free WOD! Skill: 0:15 Side high plank (L) 0:15 Side low plank (L) 0:15 Side low plank w/ reach dive (L) 0:15 Rest 0:15 Side high plank (R) 0:15 Side low plank (R) 0:15 Side low plank w/ reach dive (R) 0:15 Rest 0:15 V-ups (for...Read More
Free WOD today at 0900!!!! Come join us!!! Remember, one of the cool thing about Functional Fitness, EVERYTHING is modifiable. 🙂 Conditioning: Partner WOD Complete as many rounds* and reps as possible in 28 minutes of: 2 Strict handstand push-ups 4 Chest-2-bar pull-ups 6 Burpees 8 Slammers (12/8) @ 2m 10 Alternating DB ground...Read More
Skill: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation* 3 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not...Read More
