Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Games Open registration is live! Click HERE! Endurance: Row 1 minute at 6:00 test pace Row 1 minute at slow, recovery pace No additional rest between rounds 7 rounds for quality Strength: 20 Power clean and jerks (135/93) 15...Read More
Come join us at our new location: 6024 S. Sheridan Rd. Skill Work: 7 Ring rows with straps crossed 7 Perfect push-ups 1:00 Rest 4 Sets for quality Endurance: 3:00 Bike at recovery pace 0:30 Transition 3:00 Row at moderate-hard pace* 1:00 Rest 5 rounds for total meters rowed *pace should be...Read More
Come join us at our new temporary home, 6024 S. Sheridan Rd! This week’s class schedule: Monday – Wednesday are normal (0530,0630,0845,1200,1730) No classes Thursday 0900 class on Friday ONLY Saturday 0900. Endurance: 2 rounds of: 0:30 Max cal assault bike 1:00 Rest 0:30 Max cal row 1:00 Rest 0:30 Max reps* 1:00 Rest *Kettlebell...Read More
Conditioning: On a 12 minute clock, 100/80 Cal Row Max freestanding handstand* Total score is row time minus handstand hold time *If performing freestanding handstand, subtract 100% from row time *If performing nose and chest to wall handstand progression, subtract 60% of time *If performing back to wall handstand progression, subtract 50% of time...Read More
Skill: 3-person team Row 6000m* For Time *Each TM will row: 1000m, 500m, 250m, 250m Conditioning: Complete as many rounds and reps as possible in 11-minutes of: 7 Perfect Push-ups 8 Kettlebell Swings (72/53) 9 GHD Sit-ups 10 Overhead Walking Lunges (50/35) Post results and experiences to commentsRead More
0530 & 0630 classes canceled for Friday and Monday. Sorry for any inconvenience. Conditioning: “Put a little love in it” 21-15-9 rep rounds of: Push-ups Kettlebell Swings (53/35) Knees-to Elbows Overhead Squats (65/45) Box Jumps (24/20″) Pull-ups Wall-Ball Shots (20/14) @ (10/9′) Run 400m* For Time Compare to Saturday, 29 February 2020 *Run 400m...Read More
Sprint: MPCF Board WOD Row 500m For Time Compare to Wednesday, 19 February 2020 Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 2 Bar muscle-ups 6 Handstand push-ups 8 Hollow rocks 300m Run For score (run is worth 1 point per 25m) Post results and experiences...Read More
Tuesday 0515 class has been canceled until further notice. We are sorry for any inconvenience. If you have questions, please see Coach Jimmy. Endurance: 2:00 Row 2:00 Rest 5 Rounds for calories Accessory Work: 10 One-armed kettlebell crossovers* (5 on each leg) 3 Sets *Increase weight each set, as long as proper form is...Read More
Skill Work: 3 rounds: 0:30 Work to hold chin over bar in hollow hold 0:30 Rest 10 Scapular pull-ups 0:30 Rest 10 Standing band lat pull downs 0:30 Rest Conditioning: 0:30 to perform 4 strict pull-ups (keeping hollow hold as best as possible) 0:30 Rest 0:30 Max calories biked 0:30 Rest 7...Read More
