Conditioning: 400m Plate overhead carry* (45/35) 400m Double dumbbell farmer carry* (2×50/35) 2 rounds for time *Each time you break on overhead carry, perform 10 plate-facing burpees. Each time you break on farmer carry, perform 15 goblet squats (50/35) Post results and experiences to commentsRead more

Conditioning: Partner WOD 100 Double unders 90 Sit-ups 80 Calories rowed 70 Box overs (20″) 60 Shoulder-to-overhead (95/63) 50 Calories biked 40 Pull-ups 30 Bar-facing burpees 20 Calories skied 100m D-ball clean throws (100/70) For time Post results and experiences to commentsRead more

Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club 1700-1830 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class. Don’t worry if you’re not there yet, we also offer separately scheduled private lessons to teach these lifts if knowledge and application are lacking. Posts results and experiences to commentsRead more

This memorial workout is dedicated to Functional Fitness Kids Seminar Staff Flowmaster Kelly Brown who passed away after a courageous five-year battle with ovarian cancer on September 15, 2020. She was 44. Brown is survived by her husband, John, and their two children, a 14-year-old son and 11-year-old daughter. Kelly and John started their Functional Fitness journey in 2006 and opened Functional Fitness Agoge in 2007. In 2010, she became a member of the Functional Fitness Kids Seminar Staff. Conditioning: “Kelly Brown” 440m Row 10 Box jumps (30/24″) 10 Deadlifts (275/185) 10 Wall-ball shots (30/20) @ (10/9′) 5 rounds for time (In gym 30:00 cap) Post results and experiences to commentsRead more

Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 20/16 Calories rowed 6 Burpees over the rower …Rest 5:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15/12 Calories biked 5 Shuttle runs (25-ft down and back = 1) …Rest 5:00, then… Complete as many rounds and reps as possible in 5-minutes of: 10/8 Calories skied 4 D-ball cleans (100/70) For score(s) Post results and experiences to commentsRead more