Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time. Family and friends are welcome to join or cheer you on!   Conditioning: Partner WOD Partner WOD, equal work required With a 4-minute clock, perform… 800m* Row Max burpees over the...Read More

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time. Family and friends are welcome to join or cheer you on!   Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Row 2 Handstand...Read More

This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022. She was an avid Functional Fitnesster who regularly attended Shotgun Functional Fitness in the same county. Mireles was killed protecting her 4th-grade...Read More

Flashback to John Boone in 2013! Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Burpees-over-bar 30 Pull-ups 20 Calories skied 100m Wall-ball overhead walking lunges (20/14)   For time (35:00 cap) Compare to Friday, 07 January 2022     Post results...Read More

Skill: 10 Alternating handstand hip touches* 1:00 Rest   3 Rounds for quality *Progressions will be posted at gym   Conditioning: 30 GHD Sit-ups 50′ Handstand walk 15 Overhead squats (135/93) 20 GHD Sit-ups 50′ Handstand walk 10 Overhead squats (135/93) 10 GHD Sit-ups 50′ Handstand walk 5 Overhead squats (135/93)   For time (15:00...Read More

Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: 100m Sprint 7 Power Snatches (95/63) 5 T-Push ups 10/8 Calories Rowed 7 Shoulder Press (95/63)   For Score (run is 1 rep per 50m)   Strength: Snatch 1-rep max Compare to Wednesday, 05 May 2021     Post results...Read More

Join us TODAY at 0900 for a FREE WOD! No Functional Fitness experience needed! Skill: 5 Weighted strict pull-ups Rest 2:00   4 Round for quality (15:00 cap)   Conditioning: 21-15-9 Rep rounds of: Clean and jerk (95/63) Handstand push-ups 800m run at the end of each round   For time (25:00 cap)    ...Read More

  Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but...Read More

Conditioning: 9 Deadlifts @ 60% of 1-RM* 3 Box jumps (30/24″) …rest 90 seconds, then… 7 Deadlifts @ 70% 3 Box jumps (30/24″) …rest 90 seconds, then… 5 Deadlifts @ 80% 3 Box jumps (30/24″) …rest 90 seconds, then… 3 Deadlifts @ 90% 3 Box jumps (30/24″) …rest 90 seconds, then… 1 Deadlifts @ 95%...Read More

Endurance: 15/12 Calories rowed 15/12 Calories biked Rest 90 seconds 15/12 Calories rowed 15/12 Calories skied Rest 90 seconds   4 rounds for time   Strength: Front Squats Find 10-rep max   For max load     Post results and experiences to commentsRead More