Join us this Saturday, 29 January, for a FREE drop-in! No Functional Fitness experience needed! Skill/Accessory Work: Perfect push-ups 5 slow and controlled reps 1:00 rest   4 Rounds for quality of body positioning   Conditioning: 2015 Functional Fitness Games Open WOD 15.5 27-21-15-9 rep rounds of: Calories Rowed Thrusters (95/65)   For time Compare...Read More

2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE   Endurance: In 2:00 perform… 15/12 Cal bike Max rep alternating dumbbell snatches (50/35) in remaining time Rest 90 seconds In 2:00 perform… 15/12 Cal row Max rep burpees-over-rower in remaining time Rest 90 seconds In 2:00 perform… 15/12 Cal ski Max rep...Read More

Join us TODAY for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 Functional Fitness Judges course CLICK HERE   Accessory/Skill: Every minute on the minute, for 7 minutes, perform: 3 Strict pull-ups with 3 x 1 x 3 tempo   For quality   Conditioning: 21-15-9 Rep rounds of:...Read More

Join us this Wednesday for a FREE class at any of the following class times: 0530, 0630, 0845, 1200, 1730 Functional Fitness Judges course CLICK HERE   Strength/Skill: Segmented clean pull* + clean pull + squat clean 3** @ 35 % 3 @ 50% 2 @ 60% 1 @ 70% 1 @ 75% 1 @...Read More

Conditioning: Complete as many rounds and reps as possible in 5 minutes of: 3 Power snatches (95/63) 3 Bar facing burpees   For score …Rest 2:00 then… Complete as many rounds and reps as possible in 6 minutes of: 7 Toes-to-bar 21 Double unders   For score …Rest 2:00 then… Complete as many rounds and...Read More

Join us for a FREE drop-in day this Friday, 07 January! Skill Work: Pistol Progressions 10 Reps at proper progressions 1:00 Rest   3 Sets for quality   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

Christmas Eve classes: 0900 and 1200 only Closed Christmas Day   Conditioning: 21-15-9 Rep rounds of: Deadlifts (225/153) Burpee pull-ups   For time (15:00 cap)   Strength: Snatch 5 @ 25% 5 @ 45% 4 @ 55% 4 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% 3 @ 75%   For quality...Read More

First shower room complete! Christmas Eve classes: 0900 and 1200 only Closed Christmas Day Conditioning: 25/20 Calories row 15 Thrusters (75/53) 5 Wall walks   6 Rounds for time (30:00 cap)     Post results and experience to commentsRead More

Join us this Friday for a FREE WOD!   Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 21 Calories rowed 21 Thrusters (95/63) 21 Butterfly ab-mat sit-ups   For score …rest 2:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15 Calories rowed 15 Thrusters (125/83) 15...Read More

Join us for our next FREE drop in day this Friday, December 17th Class times are 0530, 0630, 0845, 1200, 1730   MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93)   3 rounds for time   Strength: Overhead squat 8 @ 25% 1RM 6 @ 35% 5 @ 45%...Read More