Open Gym 1200-1330 For all UNLIMITED members   MP Iron Club 1730-1900 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*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022. She was an avid Functional Fitnesster who regularly attended Shotgun Functional Fitness in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years. She was described by friends and family as someone who regularly used her fitness from Functional Fitness to run in local 5K’s and loved hiking. She leaves behind her husband, Ruben, and 22-year-old daughter, Adalynn. The workout was designed by Shotgun Functional Fitness (Uvalde, TX) where Eva was a dedicated member.  The rep scheme signifies: – 5 rounds for the month of the incident – 24 Double-Unders for the day – 19 Toes-to-Bars for the number of students who lost their lives –...Read more

Flashback to John Boone in 2013! 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 Burpees-over-bar 30 Pull-ups 20 Calories skied 100m Wall-ball overhead walking lunges (20/14)   For time (35:00 cap) Compare to Friday, 07 January 2022     Post results and experiences to commentsRead more

Skill: 10 Banded hip thrusts 10 Single-leg banded hip thrusts (each leg) 10 Banded fire hydrants (each leg) 1:00 Rest   2 Rounds for quality   Conditioning: As many reps as possible in 3 minutes of… 30/24 Calories rowed Max reps wall-ball shots in remaining time (25/16)@(10/9′)   For score …Rest 3:00 then… As many reps as possible in 3 minutes of… 30/24 Calories biked Max reps alternating dumbbell hang clean and jerk in remaining time (50/35)   For score …Rest 3:00 then… As many reps as possible in 3 minutes of… 30/24 Calories skied Max reps kettlebell swings in remaining time (70/53)   For score …Rest 3:00 then… As many reps as possible in 3 minutes of… 400m Run Max reps GHD sit-ups in remaining time   For score     Post results and experiences to commentsRead more

Conditioning: Run 800m and rest   For time (8:00 time cap)   Then… As many rounds* and reps as possible in 16 minutes of… 5 Pull-ups 10 Push-ups 15 Squats   For score   Then… Run 800m   For time   *Pull-ups, push-ups, and squats can be partitioned as desired within each round     Post results and experiences to commentsRead more