Strength: Deadlift 5 reps @ 65% 1RM 3 reps @ 75% 1+ reps @ 85%   For max reps at 85% (15:00 cap)   Conditioning: 12-9-6 rep rounds of: Shoulder-2-Overhead (135/93) Muscle-ups GHD Sit-ups   For Time Compare to Tuesday, 08 September 2015   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Spine...Read More

These are the names of many of the victims of 9/11. We will never forget! 0630 class is cancelled this Tuesday. Sorry for any inconvenience.    Conditioning: 9/11 Memorial WOD 2001m Row/Run 11 Thrusters (125/85) 11 Burpee Chest-2-Bar Pull-ups 11 Power Cleans (175/120) 11 Handstand Push-ups 11 Kettlebell Swings (72/53) 11 Toes-2-Bar 11 Deadlifts (170/120)...Read More

Great job to these beautiful ladies for a solid performance at the Midwest Fall Classic!   Conditioning: “Sapphire” With a partner, perform equal work at the following, 2-4-6-8-10-8-6-4-2 rep rounds of: Wall Climbs Kettlebell Snatches (53/35) Wall-ball Shots (20/14) @ (10/9′) Stationary Weighted Lunges (45/35)   For Time   …then, Row 800m For Time Compare to Friday,...Read More

If you get a chance, swing by Functional Fitness 51 and cheer on Courtnie, Sarah, and Allyson, as they compete at the Midwest Fall Classic!   Conditioning: Partner WOD* “Add a little MORE fun” 25-minute AMRAP 1 Power Clean (135/93) 1 Wall-Ball Shots (25/16) @ (10/9′) 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Biked   For...Read More

Friday night class is cancelled this week. Sorry for any inconvenience.   Conditioning: Perform as many reps as possible in 12 minutes of: 6 Kettlebell Swings (72/53) 8 Toes-2-Bar 10 Calories Rowed 24 Single Unders   For Score   Strength: Front Squat 5-5-5-5-5 5-Rep Max   Mobility: Posterior Chain Floss – 1:30/side T-Spine Smash –...Read More

  Conditioning: “This is nuts” 9 Thrusters (95/63) 18 Slammers (12/8) @ 2m 400m Run 5 Snatches (135/93) 10 Bar-Over-Burpees 200m Run 3 Clean & Jerk (185/123) 6 Muscle-ups   3 rounds for time Use one bar, adjust weights as needed Compare to Wednesday, 06 September 2017   Flexibility: Thread the needle – 1:30/side Seal Rocks...Read More

  Sprints: Partner WOD Bike 200 Calories Row 200 Calories   For Time This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.   Metcon: Complete as many rounds and reps as possible in 5 minutes of: 4 Strict Pull-ups 8 Army T...Read More

  Conditioning: 3 round for max rep of: 1 minute of Burpees 1 minute of Wall-Ball Shots (20/14) @ (10/9′) 1 minute of Deadlifts (115/75) 1 minute of Med-Ball Sit-ups (20/14) 1 minute of Hang Power Cleans (115/75) Rest 1:00 between rounds   For Total Score   Mobility: Saddle Sit – 2:00 Spine Smash –...Read More

I love this statement and this pic!    Conditioning: Complete as many rounds and reps as possible in 25 minutes of: 200m Run 10 Front Squats (135/93) 10 Alternating Dumbbell Snatches (50/35) 10 Burpees-over-Dumbbell   For Score   Flexibility/Mobility: Hip Capsule Stretch – 1:30/side T-Spine Smash – 2:00 Quad Smash – 1:30/side Overhead Distraction –...Read More

There is no 0845 class on Wednesday. Sorry for any inconvenience.    Conditioning: 300m Run 24 Shoulder Touches 18 Wall-Ball Shots (20/14) @ (10/9′) 24 Kettlebell Swings (53/35) 30 Double Unders   5 rounds for time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg  ...Read More