Conditioning: Option 1: MPCF Board WOD “John” 20 Box Jumps (24/20″) 20 Kettlebell Swings (53/35) 20 Knees-2-Elbows Run 400m   5 rounds for time Compare to Wednesday, 21 October 2015   Option 2: 2017 Functional Fitness Games Open WOD 17.5 9 Thrusters (95/65) 35 Double Unders   10 rounds for time Go to games.Functional Fitness.com...Read More

Games WOD competition will be performed on Saturday. Please contact Coach Jimmy if you are planning on attending the competition. There will be a sign-up sheet at the gym. Open Team Series: Team 1 – 278 points, Team 2 – 270 points   Conditioning: 2017 Functional Fitness Games Open WOD 17.5 9 Thrusters (95/65) 35...Read More

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym. Open Team Series: Team 1 – 278 points, Team 2 – 270 points...Read More

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday. Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K...Read More

Games WOD will be performed in all classes. However, the competition setup, “Friday Night Lights”, will be during the night class at 1730. Please contact Coach Jimmy if you are planning on attending the comp. Conditioning: 2017 Functional Fitness Games Open WOD 17.3 Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat...Read More

Conditioning: MPCF Board WOD Spend some time with one of the “Heroes” Badger, Bulger, Daniel, Jason, Jeremy, Jerry, Josh   Post score or time   Strength: Deadlift 5-5-4-4-3-3 Start at 60%, increase by 5% each set     Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist –...Read More

  Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Conditioning: “No More Dairy?!” Part I: Complete as many rounds as possible in 9 minutes of: A: 5 Deadlifts (225/150) B: Max rep Paralette Pass Throughs   …Rest 2 minutes Part II: Complete as many rounds as possible in 7 minutes of:...Read More

  Conditioning: Option 1: 2017 Functional Fitness Games Open WOD 17.2 Complete as many rounds and reps as possible in 12-minutes of: 2 rounds of: 50′ Weighted Walking Lunges 16 Toes-2-Bar 8 Dumbbell Power Cleans …then… 2 rounds of: 50′ Weighted Walking Lunges 16 Bar Muscle-ups 8 Dumbbell Power Cleans …now repeat, alternating between Toes-2-Bar...Read More

Heat 1 of the competition starts at 0900. Gym will open at 0830. If you haven’t signed up, contact Coach Jimmy.   Conditioning: 2017 Functional Fitness Games Open WOD 17.2 Complete as many rounds and reps as possible in 12-minutes of: 2 rounds of: 50′ Weighted Walking Lunges 16 Toes-2-Bar 8 Dumbbell Power Cleans …then…...Read More

  Conditioning: MPCF Board WOD Spend some time with one of the “Girls” Isabel, Jackie, Karen, Kelly, Lola, Mary, Nancy, Nasty Girls, Nicole   Post score or time   Strength: Front Squat 5-5-4-4-3-3 Start at 60%, increase by 5% each set   Flexibility/Mobility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist...Read More