There will be no 0845 class this Friday. Sorry for an inconvenience.   Conditioning: 2011 Functional Fitness Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (115/75) 30 Burpees 20 Shoulder to Overhead (135/95)   For...Read More

Speedy at the top of her first bar muscle-up!   Conditioning: Option 1: 2016 Functional Fitness Games Open WOD 16.3 Complete as many rounds and reps as possible in 7 minutes of: 10 Power Snatches* 3 Bar Muscle-ups**   *Weights: Rx: (75/55) 55+ and Teen 14-15 Rx: (65/45) Scaled, Scaled 55+, Scaled Teen 14-15: (45/35)...Read More

  Conditioning: WOD 1: 3 rounds for time of: 40 Single Unders 32 Slammers (12/8) 24 Weighted Lunges (stationary w/plate)(45/35) 16 One-arm Kettlebell Swings (35/25) 8 Burpee Pull-ups   …Rest 4 minutes   WOD 2: 1500m Row For Time   Flexibility: Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00...Read More

  Conditioning: 2011 Functional Fitness Games Open WOD #2 Complete ans many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155/100) 12 Hand-release Push-ups 15 Box Jumps (24/20″)   For Score Compare to Friday, 01 April 2011   …Rest 5 minutes…   Strength: Split Jerk 5   reps @ 70% 1RM Clean...Read More

What do you do after competitors class…find out the balancing weight of a one-ended weighted bar. 🙂 Games WOD will be performed in all classes. However, the competition setup will be during the night class at 1730. Please contact Coach Jimmy if you are planning on attending the comp.   Strength & Conditioning: 2016 Functional...Read More

2016 Functional Fitness Games Open registration is now live at games.Functional Fitness.com! Team Name: Ape Nation Online Judges course is open HERE.   Conditioning: 2015 Functional Fitness Games Open 15.4 Complete as many reps as possible in 8 minutes of: 3 Handstand Push-ups 3 Cleans (185/125) 6 Handstand Push-ups 3 Cleans 9 Handstand Push-ups 3...Read More

 Skill: Rower Stroke Work  10 Hard Pulls, 10 Slow Pulls* 15 Hard Pulls, 15 Slow Pulls 20 Hard Pulls, 20 Slow Pulls 15 Hard Pulls, 15 Slow Pulls 10 Hard Pulls…finished   For total meters pulled *Hard Pull = maximal torque on each pull, no set s/m Slow Pull = soft, non-distinct pull, no faster...Read More

Congrats to MP Fitness’s Bradley and Courtnie. He asked, and she was crazy enough to say YES! 🙂   Skill Work: Pick 1-3 skills on the “Skill Sheets” Practice for 15 minutes   Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees   5 rounds for time *Masters weight (235/155) Compare to Friday,...Read More

  Conditioning: Board WOD Pick one: “Nancy” Run 400m 15 Overhead Squats (95/63)   5 rounds for time Compare to Tuesday, 15 July 2014   Or…   “Elizabeth” 21-15-9 rep rounds of: Squat Cleans (135/93) Ring Dips   For Time Compare to Friday, 20 August 2010   Strength or Skill: Hang Squat Snatch 2-2-2-2-2-2-2 Starting...Read More

  Strength: “Make-up work” Pick a missed lift, find 1-rep max Or… Pick a lift and perform: 5 reps @ 60% 1RM 5 reps @ 70% 5 reps @ 80% For Quality   Conditioning: 12-9-6 rep rounds of: Shoulder-2-Overhead (135/93) Muscle-ups GHD Sit-ups   For Time   Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash...Read More