Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30 minutes of: 2 Muscle-ups 4 Handstand push-ups 6 Kettlebell swings (72/53)   For score *Partners alternate complete rounds   Mobility: Reclined spinal twist Saddle sit Elevated cat   Royal Huddleston Burpee Challenge: Day 5* *See Day 1 for rules    ...Read More

Sorry for late notice, but night class tonight is canceled due to weather conditions. No Iron Club this Thursday. Back to normal next Thursday.   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...Read More

No Iron Club this Thursday. Back to normal next Thursday.   General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 Army 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   Conditioning: Run 400m 15 Handstand push-ups 20...Read More

  Conditioning: Partner WOD 21-15-9 rep rounds* of: Thrusters (95/63) Pull-ups *Partners alternate complete rounds. Partner A does 21 thrusters & 21 pull-ups, then partner B does 21 thrusters & 21 pull-ups. Then they move on to the 15 round, and then the 9 round in similar fashion. …then… 60/40 Calories biked or rowed* (equal...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

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 8 T-Push-ups 10 V-ups 10 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 5 Toes-2-bar 5 Abmat sit-ups 1 Wall climb 3 Toes-2-bar 3 Abmat sit-ups 1 Wall climb Bike 15/12 Calories   Conditioning:...Read More

  Conditioning: 3-person team WOD* “The Ape’s 44” Buy-in: 1976 meter row …then… 44 Thrusters (95/63) 44 Pull-ups 44 D-Ball Cleans (100/80) 44 Burpee box jump overs (20″) 44 Toes-2-bar 44 Wall-ball shots (25/20) @ (10/9′) 44 Squat cleans (135/93) 44 Kettlebell swings (72/53) 44 Handstand push-ups 44 Deadlifts (225/153) …then… Sell-out: 122 calories biked...Read More

  General warm-up: Bike 2:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 20m Lunges 10 PVC passovers 10 PVC windmills   Specific warm-up: 2 cycles of Burgener warm-up 7 Hang power cleans(45/33)   5 Cleans (95/63) 5 WB shots 2 C2B PLU   4 Cleans...Read More

  General Warm-up: 2 rounds of: Row 15/12 Calories 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s 7 Pull-ups …then… Ski 12/8 calories 20m Heavy Farmers carry 40m D-ball high carry 10 KB swings Bike 15/12 Calories   Conditioning: Partner WOD “Biking with Angie*” “Angie” 100 Pull-ups 100 Push-ups 100...Read More

  General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 400m Rest 3-5 minutes   5 rounds for scores Score A – Fastest 400m Score B – Total 2000m time Score C – Total elapsed time, including...Read More