2015 Functional Fitness Games registration is open @ games.Functional Fitness.com  Team Name: Ape Nation   Conditioning: Partner WOD “Watching Lifetime while getting a root canal” Part 1: 20 Front Rack Lunges (95/65) 20 Kettlebell Swings (53/35) 4 rounds   Part 2: 100 Wall-Ball Shots (20/14) @ (10/9′)   Part 3: 15 Hang Snatches (95/65) 15...Read More

  Conditioning: 21 Overhead Squats (95/63) 21 Hand-Release Push-ups 400m Run 15 Overhead Squats 15 Hand-Release Push-ups 300m Run 9 Overhead Squats 9 Hand-Release Push-ups 200m Run   For Time (10:00 cap)   …Rest 8:00 from end of cap   Partner up (co-ed if possible), and perform each of the following in order, to completion, with equal...Read More

  Skill: Partner Row Row 300m 6 alternating rounds   For total time   Conditioning: “Two Ladies and a Dude” Partner style* 4 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 6 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 8 rounds of “Rooster”: 10 Burpees 20 Double Unders...Read More

Strong work by our team, Ape Nation at the KO in the OK competition this weekend. Proud to say that multiple judges said that we had good form and strong standards.    Skill: Practice for 10 minutes on: 20 Half Tacos 25 Double Unders 30 second Hollow Body Hold 40 Speed Skips   4 rounds...Read More

  Conditioning: Partner WOD “3 Light Lovely Ladies” “Fran” 21-15-9 rep rounds: Thrusters (85/55) Pull-ups   …Rest 3 minutes   “Grace” 30 Clean and Jerks (95/55)   …Rest 3 minutes   “Isabel” 30 Snatches (95/55)     For Total WOD Time (Total time – 6 minutes of rest) Instructions: This is a partner WOD. Do...Read More

  Skill: Handstand Shoulder Stacking Over-stacked, Under-stacked, Stacked   10 rounds (slow) for quality   Conditioning: Partner WOD* 20 Alternating KB Snatches (53/35) 10 Box Overs (30/24″) 200m Row Sprint   6 rounds for time Partners alternate rounds   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side    ...Read More

  Strength: As a team of 3, each person find their 1 rep max: Power Clean and 2 Front Squats   6 minute time cap   Rest 3 minutes then..   Conditioning: With your team of 3, perform 4 rounds of: 10 Handstand Push-ups 15 Pull-ups 20 Toes-2-Bar 25 Calories Rowed   Alternate team members...Read More

Holiday Hours: 31 DEC will be 0530, 0630, 0845 & 1200; 01 JAN Closed; and 02 JAN will be 0900 and 1200   Skill: Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality   Conditioning: Partner WOD “Two to Tango” 40 Chest-2-Bar Pull-ups 60 Burpees...Read More

  Conditioning: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More

Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200; 25 DEC Closed; and 26 DEC will be 0900 and 1200   “Merry Christmas” Partner Style   24 Handstand Push-ups 36 Pull-ups 48 Kettlebell Snatches (53/35) 60 Back Extensions 72 Box Jumps (24/20″) 250 Double Unders 72 Weighted Walking Lunges (45/35) 60 Wall-Ball Sit-up...Read More