Conditioning: Partner WODs “O’ Happy Tuesday” WOD 1: 12:00 Cap 2K Row Max Rep Burpees   As a team, row 2000 meters. Then perform as many Burpees in the remaining time as possible. Only one partner working at a time, on both the row and burpees. Equal work required on row only. Total Burpees is...Read More

  Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.5 21-18-15-12-9-6-3 rep rounds of: Thrusters (95/65) Bar-Facing Burpees   For Time Masters 55+, Scaled, and Teen weights can be found HERE.   Option 2: MPCF Board WOD “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Friday, 25...Read More

Ready for 16.5!   2016 Functional Fitness Games Open WOD 16.5 21-18-15-12-9-6-3 rep rounds of: Thrusters (95/65) Bar-Facing Burpees   For Time Masters 55+, Scaled, and Teen weights can be found HERE.     Post time to comments and Games websiteRead More

  Strength: Overhead Squat 3-3-3-3-3 @ 55-60-65-70-75% 1RM   For Quality   Conditioning: Death by Kettle-Burpees On the command “Go”, perform one Kettlebell Swing (53/35), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.   For Score   Mobility: Couch Stretch – 1:30/side Banded Bully –...Read More

  Conditioning: 21-15-9 rep rounds of: Burpees Toes-2-Bar Box Jumps (30/24″) Run 300m   For Time   …Rest 3 minutes   Strength: Cluster 3-rep max   Flexibility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post time, load, and experiences to commentsRead More

  Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row* 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target...Read More

Class will start at 0830. First heat is set for 0900. If you did not sign up, show up anyway, and you will be added to one of the last heats.    2016 Functional Fitness Games Open WOD 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball...Read More

There will be no 0845 class this Friday. Sorry for an inconvenience.   Conditioning: 2011 Functional Fitness Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For...Read More

Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)...Read More

Class starts at 0830 on Saturday. First heat starts at 0900. If you don’t know your heat time, contact Coach Jimmy.   2016 Functional Fitness Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15...Read More