Skill: Weighted Strict Pull-ups* 3-3-3-3-3   For max load These sets need to be unbroken. If performing scaled pull-ups, make each set a little harder by changing progression used.   Conditioning: Run 300m 30 Squats 10 Burpee pull-ups Rest 3:00   3 rounds for time     Post results and experiences to commentsRead More

  Conditioning/Skill: Every minute on the minute for 8 minutes, perform: Odd minutes: 15 GHD Sit-ups Even minutes: 2 Rope climbs   For quality and completion   …rest 4-minutes, then… Complete as many rounds and reps as possible in 8-minutes of: 12/10 Calories biked 10 Wall-ball shots (20/14) @ (10/9′) 8 Power Cleans (95/63) 10...Read More

Join us TODAY for a FREE WOD at 0900! No Functional Fitness experience needed!   Conditioning: “Sally’s Surprise” AMCAP in 30-minutes* on: Bike, Rower, and/or Ski erg   For score *Whenever you hear the “Flower” song (“Sally Up”), stop AMCAP, and perform one of the following: Squats (45/33), High/Low Planks, Push-ups, and Leg Raises. Upon,...Read More

Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest! Conditioning: Every minute on the minute, perform: Minutes 1,4,7,10: 15 Toes-2-bar* Minutes 2,5,8,11: 10 Power snatches (95/63) Minutes 3,6,9,12: 30 Double unders …rest 5:00, then… Minutes 1,4,7,10: 4 Bar muscle-ups* Minutes 2,5,8,11: 10 Thrusters (95/63) Minutes 3,6,9,12: 30 Double unders...Read More

Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest!   Conditioning: 3-person Team WOD 210 Single unders 48 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 48 Pull-ups 150 Deadlifts (135/93) 48 Sit-ups 120 Kettlebell Swings (53/35) 48 Box Jumps (24/20″) 90 Calories Rowed   For Time Compare to Saturday,...Read More

Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest!   Option 1: 4 rounds for time: 25/20 Calories ski/bike* 25/20 Calories row Rest 1:1 between rounds*   *Alternate between bike and ski each round. During rest, perform 10 Power Clean & Jerks (135/93)   Option 2: 2022 Functional Fitness...Read More

    Conditioning: 48 Double-unders 12 Thrusters (95/63) 6 Bar-facing burpees Rest 2:00   4 rounds total work time* *try to maintain similar pace on each round   Core Work: 20 Half-tacos 10 Crossed-arm sit-ups 5 Rower pike-ups Rest 2:00   3 Rounds for quality     Post results and experiences to commentsRead More

MPCF, where we train so hard the power goes out! 🙂 LAST DAY!! 2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE Option 1: 750m Row 25 GHD sit-ups 50-ft Weighted walking lunges (45/35) 25 Pull-ups 50-ft Weighted walking lunges (45/35) 500m Ski 25 Kettlebell swings (72/53) 50 High-lows 25 Kettlebell goblet...Read More

2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE   Conditioning: 2022 Functional Fitness Games Open WOD 22.1 As many rounds and reps as possible in 15 minutes of the following: 3 Wall-walks 12 Alternating dumbbell snatches (50/35) 15 Box jump overs (24/20″)   For score *For scaling and masters standards click...Read More

2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE Join us tomorrow (Wednesday) for a FREE WOD at any class time. No Functional Fitness experience needed!   Conditioning: Complete as many rounds and reps as possible in 10-minutes of: 10 Power snatches (95/63) 10 Burpees-over-bar 10 Thrusters (95/63) 10 Chest-2-bar pull-ups  ...Read More