Sorry for late notice, but night class tonight is canceled due to weather conditions. No Iron Club this Thursday. Back to normal next Thursday.   General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills   Conditioning: 20 Alternating box step-ups (20″)(75/50)* 15 Chest-2-bar pull-ups 15 Calories biked Rest 90 seconds   5 rounds for time *Using one DB, and hold however athlete chooses. Time is equal to total time minus 6 minutes of rest.   Mobility: Couch stretch Overhead distraction Spine smash   Royal Huddleston Burpee Challenge: Day 3* *See Day 1 for rules       Post results and experiences to commentsRead more

No Iron Club this Thursday. Back to normal next Thursday.   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Partner WOD Bike 300 calories   For time (~equal work)   Skill: 5 rounds: 5 weighted ring dips*   For quality *increase weight each round   Royal Huddleston Burpee Challenge: Day 2* *See Day 1 for rules     Post results and experiences to commentsRead more

No Iron Club this Thursday. Back to normal next Thursday.   General Warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 Army T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 KB swings   Conditioning: Run 400m 15 Handstand push-ups 20 Dumbbell Thrusters (50/35)* 15 Box overs (24/20″) Run 200m 15 Burpees 20 Alternating Dumbbell Snatches (50/35) 15 Glute-ham Sit-ups Run 400m*   2 round for time *Perform 10 thrusters with each arm, It is the athlete’c choice how to break those up. Combine the 400m run at the end of round 1 and beginning of round 2, and run the 800m route.   Flexibility: Half straddle Pike stretch Butterfly Reclined spinal twist Royal Huddleston Burpee Challenge: Day 1*   MP Fitness is again participating in the Royal Burpee Challenge. How to participate? On each day,...Read more

  Conditioning: Partner WOD 21-15-9 rep rounds* of: Thrusters (95/63) Pull-ups *Partners alternate complete rounds. Partner A does 21 thrusters & 21 pull-ups, then partner B does 21 thrusters & 21 pull-ups. Then they move on to the 15 round, and then the 9 round in similar fashion. …then… 60/40 Calories biked or rowed* (equal calories) …then… 45-30-15 reps of: Power snatch (95/63) Knees-2-elbows …then… 60/40 Calories rowed or biked* (equal calories) …then… 30-30-30 reps of: Hang power cleans (95/63) 15-15-15 reps of: Synchronized burpees-over-bar   For time *Must row one and bike one     Post results and experiences to commentsRead more

  “Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire Functional Fitness family offers our deepest sorrow.” “Jeremy” was originally a Functional Fitness Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the Functional Fitness main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008.   Conditioning: MPCF Board WOD “Jeremy” 21-15-9 rep rounds of: Overhead Squats (95/63) Burpees   For Time Compare to Wednesday, 12 December 2018   Mobility: Twisted Cross Hip Capsule Quad Smash Sink Stretch     Post results and experiences to commentsRead more