Classes today are only at 0530 and 0900   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked   …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103) 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (12/11′) 7 Chest-2-Bar Pull-ups 8 Alternating...Read More

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule.   Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High...Read More

Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 02 – normal schedule.   Conditioning: 200m Run 80 Sit-ups Slammers (12/8) @ 2m 300m Row 30 Fat Bar Deadlifts (220/150) 1000m Bike 50 Plate-facing Burpees 500m Row 30 Overhead Squats (115/75) 600m Bike 80 Double Unders 200m...Read More

Functional Fitness’n Santa! Gym closed Tuesday for Christmas! Monday and Wednesday classes will ONLY be at 0900.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Partner WOD 24-20-16-12-8 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Swings (72/53) Alternating Partner Pistols Calories Rowed   For Time (15:00 cap) *Equal work required   Strength: MPCF Board WOD Max load for 1...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Run 400m 15 Clusters* (75/53) 10 Burpees-over-Bar   5 rounds for time *Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Conditioning: Pick a MPCF Board WOD Which ever you picked 2 weeks ago, do the opposite this week! “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!...Read More

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas   Skill: 100m Row* …rest 2 minutes, then repeat 5 rounds for total sprint time *All out effort   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20...Read More

  Conditioning: With a running clock for 25 minutes: 0:00-6:00: Partner AMRAP 1:* 20 Thrusters (95/65) 30 Kettlebell Swings (53/35) 20 Pull-ups   …rest 6:00-8:00, then…  Partner AMRAP 2: 08:00-15:00: Accumulate as many calories biked as possible in 7 minutes   …rest 15:00-17:00, then… Partner AMRAP 3:* 17:00-25:00: 8 Shoulder-2-Overhead (135/95) 12 Ring Dips 16...Read More

  Conditioning: Pick a MPCF Board WOD “Riddick” 1000m Row 100 Sledge Swings (10/8) 75 Hand-Release Push-ups 50 Kettlebell Swings (35/25) 25 Pull-ups …now reverse it!!   For Time Compare to Monday, 11 March 2013   OR… “Cindy” Complete as many rounds and reps as possible in 20 minutes of: 5 Pull-ups 10 Push-ups 15 Squats...Read More