Join us this Saturday at 0900 for a FREE WOD! No experience needed! Conditioning: From 0:00 to 9:00, perform: 27-21-15-9 Calories biked Overhead squats (95/63) Rest from 9:00 to 13:00 From 13:00 to 22:00, perform: 27-21-15-9 Calories rowed Dumbbell floor press (2x 50/35) Rest from 22:00 to 26:00 From 26:00...Read More
Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest! Conditioning: Every minute on the minute, perform: Minutes 1,4,7,10: 15 Toes-2-bar* Minutes 2,5,8,11: 10 Power snatches (95/63) Minutes 3,6,9,12: 30 Double unders …rest 5:00, then… Minutes 1,4,7,10: 4 Bar muscle-ups* Minutes 2,5,8,11: 10 Thrusters (95/63) Minutes 3,6,9,12: 30 Double unders...Read More
Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest! Conditioning: 3-person Team WOD 210 Single unders 48 Plate-Facing Burpees 180 Wall-Ball Shots (20/14) at (10/9′) 48 Pull-ups 150 Deadlifts (135/93) 48 Sit-ups 120 Kettlebell Swings (53/35) 48 Box Jumps (24/20″) 90 Calories Rowed For Time Compare to Saturday,...Read More
Please sign up for Saturday’s WOD. Bring your homemade muffins for the Golden Gorilla contest! Option 1: 4 rounds for time: 25/20 Calories ski/bike* 25/20 Calories row Rest 1:1 between rounds* *Alternate between bike and ski each round. During rest, perform 10 Power Clean & Jerks (135/93) Option 2: 2022 Functional Fitness...Read More
“Functional Fitness” 2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE Option 1: Endurance: Partner WOD, equal work required 3:00 Max calories on ski erg 3:00 Max calories on bike 3:00 Max calories on rower 3:00 Rest 3 Rounds for total calories Option 2: 2022 Functional Fitness...Read More
2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE Join us this Wednesday for a FREE WOD at any class time. No Functional Fitness experience needed! Skill: Handstand Nose and toe to wall handstand hold 0:30 Hold 0:30 Rest 5 rounds for quality Conditioning: MPCF Board WOD “Kelly”...Read More
2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE Skill: Pull-up work 4 Weighted strict pull-ups (athlete choses a tough weight, but a weight they can go unbroken for all 4 reps) 0:30 Rest 8 Strict pull-ups (unweighted) 0:30 Rest 16 Ring rows 2:00 Rest 3 Rounds for quality ...Read More
2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE Endurance: 15/12 Calories rowed 15/12 Calories biked Rest 90 seconds 15/12 Calories rowed 15/12 Calories skied Rest 90 seconds 5 rounds for time Post results and experiences to commentsRead More
2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE 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:...Read More
