General Warm-up: Run 400/Row 500 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Squats 10 Shoulder press w/T’s …then… Ski erg 300m 10 Wall-ball shots 20 Shoulder touches 40 Jump rope 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Specific Warm-up: 7 Power snatches (45/33) 7 Power cleans (45/33) 5...Read More

  General warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 Knees-2-Elbows 10 Handstand push-ups 50 Jump rope   Conditioning A: Complete as many rounds and reps as possible in 8 minutes...Read More

  Conditioning: Partner WOD Complete as many rounds* and reps as possible in 20 minutes of: 10 Deadlifts (225/153) 10 Wall-ball shots (25/20) @ (10/9′) 10 Plate push-ups   For score *Partners alternate exercises   Flexibility: Middle splits Plow Side splits   Royal Huddleston Burpee Challenge: Day 6* *See Day 1 for rules    ...Read More

  Conditioning: Partner WOD Complete as many rounds* and reps as possible in 30 minutes of: 2 Muscle-ups 4 Handstand push-ups 6 Kettlebell swings (72/53)   For score *Partners alternate complete rounds   Mobility: Reclined spinal twist Saddle sit Elevated cat   Royal Huddleston Burpee Challenge: Day 5* *See Day 1 for rules    ...Read More

Sorry for late notice, but night class tonight is canceled due to weather conditions. No Iron Club this Thursday. Back to normal next Thursday.   General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges...Read More

  “Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire Functional Fitness family offers our deepest sorrow.” “Jeremy” was originally a Functional Fitness Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted...Read More

  General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 250m Rest 1:00 Row 500m Rest 2:00 Row 750m Rest 3:00 Row 750m Rest 2:00 Row 500m Rest 1:00 Row 250m   For total sprint time (Sprint...Read More

  Conditioning: 3-person team WOD* “The Ape’s 44” Buy-in: 1976 meter row …then… 44 Thrusters (95/63) 44 Pull-ups 44 D-Ball Cleans (100/80) 44 Burpee box jump overs (20″) 44 Toes-2-bar 44 Wall-ball shots (25/20) @ (10/9′) 44 Squat cleans (135/93) 44 Kettlebell swings (72/53) 44 Handstand push-ups 44 Deadlifts (225/153) …then… Sell-out: 122 calories biked...Read More

  General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Row 400m Rest 3-5 minutes   5 rounds for scores Score A – Fastest 400m Score B – Total 2000m time Score C – Total elapsed time, including...Read More

Flashback to 2014!   Conditioning: Complete as many rounds and reps as possible in 25-minutes of: 10 Toes-2-Bar 20 Calories biked 30-ft Handstand Walking* 20 Alternating Pistols 10 Plate push-ups*   For Score *Scaled does 60-ft Bear crawls. Plate pu’s are performed with each hand on a 35# bumper plate, and the feet on a...Read More