Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Judges course is live! Click HERE!   Conditioning: NEW MPCF Board WOD “Jo-Jo” 15-12-9-7 rep rounds of: Box jumps/overs* (24/20″) Kettlebell swings (53/35) Wall-ball shots (20/14)@(10/9′) Calories rowed   For time *In rounds of 15 and 9, athlete performs box jumps.  In rounds of 12 and 7 athlete performs box overs.     Post results and experience to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Judges course is live! Click HERE!   Endurance: 3:00 Row* 1:00 Rest   3 Rounds for quality of pacing *maintain “6 min row test” pace See Tuesday, 16 February 2021 Strength: Shoulder Press 4@65% of 1-rep max 4@70% 3@75% 3@80% 2@85% 2@85% 2@90% 2@90%   For load and quality of lifts     Post results and experience to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Judges course is live! Click HERE!   Conditioning: Option 1: 2021 Functional Fitness Games Open WOD 21.2 10 Alternating dumbbell snatches (50/35)(35/20)* 15 Burpee box jump overs (24/20”)* 20 Alternating dumbbell snatches 15 Burpee box jumps 30 Alternating dumbbell snatches 15 Burpee box jumps 40 Alternating dumbbell snatches 15 Burpee box jumps 50 Alternating dumbbell snatches 15 Burpee box jumps   For time (20:00 cap)   Option 2: Every minute on the minute, for 20 minutes (3 rounds):   Minute 1: 13/10 Calories rowed Minute 2: 10 GHD sit-ups Minute 3: 10 Sandbag Zercher squats (70/50) Minute 4: 10 Wall-ball shots (25/20)@(10/9′) Minute 5: 13/10 Calories biked Minute 6: 10 Pull-ups Minute 7: Rest   For quality of work     Post results and experience to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Judges course is live! Click HERE!   Conditioning: 2021 Functional Fitness Games Open WOD 21.2 10 Alternating dumbbell snatches (50/35)(35/20)* 15 Burpee box jump overs (24/20”)* 20 Alternating dumbbell snatches 15 Burpee box jumps 30 Alternating dumbbell snatches 15 Burpee box jumps 40 Alternating dumbbell snatches 15 Burpee box jumps 50 Alternating dumbbell snatches 15 Burpee box jumps   For time (20:00 cap)     Post results and experiences to commentsRead more

Come join us at our new location: 6024 S. Sheridan Rd. Functional Fitness Judges course is live! Click HERE!   Conditioning: Option 1: “Burping Tacos” 6 Strict Pull-ups 18 Half Tacos 7 Bar-Over Burpees 12 Overhead Squats (75/53) 6 Back Extensions 18 Calories Rowed   4 rounds for time Compare to Monday, 05 March 2018   Option 2: 2021 Functional Fitness Games WOD 21.2  10 Alternating dumbbell snatches (50/35)(35/20)* 15 Burpee box jump overs (24/20”)* 20 Alternating dumbbell snatches 15 Burpee box jumps 30 Alternating dumbbell snatches 15 Burpee box jumps 40 Alternating dumbbell snatches 15 Burpee box jumps 50 Alternating dumbbell snatches 15 Burpee box jumps   For time (20:00 cap)   Post results and experiences to commentsRead more