Conditioning: 3-person Team 16 Wall-Ball Shots (25/16) @ (10/9′) 14 Burpees 12/8 Calories Biked 10 Fat Bar Front Rack Walking Lunges (130/85)   9 rounds for time (22:00 cap) Alternate exercises. Calories are M/F. Compare to Saturday, 13 May 2017   …Rest 8 minutes, then… Strength: Deadlift Find 7-rep max   Flexibility/Mobility: ROMWOD     Post time, max load, and experiences to commentsRead more

  Conditioning: 7 Squat Cleans (185/123) …then… 2 rounds of: 49 Double Unders 7 Double Dumbbell Thrusters (50/35) 7 Calories Biked …then… 7 Squat Cleans …then… 2 rounds of: 7 Calories Biked 7 Double Dumbbell Thrusters (50/35) 49 Double Unders …then… 7 Squat Cleans   For Time (20:00 cap)   Strength: Option 1: Make up a missed 1-rep max   Or… Option 2: Shoulder Press 7   reps @ 50% 1RM 6   reps @ 60% 5   reps @ 65% 4   reps @ 70% 3   reps @ 75% 2   reps @ 80% 1+ reps @ 85%   For Quality   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time, lift and load, and experiences to commentsRead more

  Rest Day     Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in Functional Fitness. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc...Read more

Great Fourth of July crew at Vertical Limit Fitness!   Conditioning: Perform as many rounds and reps as possible in 10 minutes of: 1 Front Squat (135/93) 1 Kettlebell Swings (97/62) 150m Run 2 Front Squats 2 Kettlebell Swings 150m Run 3 Front Squats 3 Kettlebell Swings 150m Run …so on…   For Score   Strength: Option 1: Make up a missed 1-rep max Or… Option 2: Snatch Every 90 seconds, perform 1 rep at following percentages… 20-30-40-50-60-70-75-80-80-85-85-90-90%   For Quality   Conditioning Sell-out: Partner up* 400m Row 50 Slammers (12/8) @ 2m 60 Calories Biked   For Time *Equal work. One at a time working.   Flexibility/Mobility: Super Front Rack – 1:30/arm Banded Olympic Wall Squat – 2:00 Quad Smash – 1:30/leg     Post score, loads, time, and experiences to commentsRead more

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: This WOD is in dedication to the twelve soldiers and one civilian that were killed, along with 43 others wounded, at Fort Hood, Tx, on 05 NOV 09. Four of the fallen and eleven of the wounded were active Functional Fitnessters at Lumberjack Functional Fitness. Our continued prayers go to their families. “Lumberjack 20” 4-person Team version 80 Deadlifts (275/185) Run 400m* 80 Kettlebell Swings (70/53) Run 400m 80 Overhead Squats (115/75) Run 400m 80 Burpees Run 400m 80 Chest-2-Bar Pull-ups Run 400m 80 Box Jumps (24/20″) Run 400m 80 Dumbbell Squat Cleans (45/30) Run 400m   For Time *All runs are performed with team members running 100m each, carrying sandbag (70/40). All exercises are equal work for the team.   Post time and experiences to commentsRead more