Join us this Wednesday for a FREE WOD at any class times! No Functional Fitness experience needed! Endurance: 20/16 Calories row 20/16 Calories ski 20/16 Calories bike Rest 3:00 4 Rounds for total time* *Goal is negative split times each round Skill: Handstands Max handstand hold* Rest 2:00 2 Sets for total...Read More
No 0630 class this Friday. Sorry for any inconvenience. Conditioning: From 0:00 until 7:00 complete one round of the following: 30/24 Calories rowed 20 Burpee box jump overs (24/20″)* 10 Snatches (135/93) For time** …Rest from 7:00 until 17:00, then… From 17:00 to 23:00 complete two rounds of the following: 20/16...Read More
Skill: Weighted Strict Pull-ups* 3-3-3-3-3 For max load These sets need to be unbroken. If performing scaled pull-ups, make each set a little harder by changing progression used. Conditioning: Run 300m 30 Squats 10 Burpee pull-ups Rest 3:00 3 rounds for time Post results and experiences to commentsRead 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
2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE Conditioning: 2022 Functional Fitness Games Open WOD 22.1 As many rounds and reps as possible in 15 minutes of the following: 3 Wall-walks 12 Alternating dumbbell snatches (50/35) 15 Box jump overs (24/20″) For score *For scaling and masters standards click...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 Work: Row start/transitions Conditioning: 25/20 Cals rowed 0:30 Max reps bar muscle-ups* 10 Bar facing burpees 1:00 Rest 5 Rounds for time and for max reps (25:00 cap) *Options: Rx: Bar muscle-ups Intermediate: Chest-to-bar pull-ups Scaled: Chin...Read More
2022 Functional Fitness Games Open Registration CLICK HERE Functional Fitness Judges course CLICK HERE Join us this Saturday, 12 February, for a FREE WOD at 0900!! Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 3 minutes of: 25 Double Unders 10 Sit-ups 10 Burpees …Rest 2 minutes, then… Complete as many...Read More
Ladies, join us this Saturday evening at 5:30pm for Galentines! Skill: Ring muscle-up 5 Ring dips into 0:15 ring support hold 0:30 Rest 5 False grip ring rows 0:30 Rest 3 Rounds for quality Conditioning: Every 2 minutes on the minute, for 24 minutes, alternate between the following: 1: 1 Round of “Cindy”*...Read More
