2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE   Conditioning WOD: “Ready to Run” Run 200m 5 rounds of: 6 Handstand Push-ups 7 Box Overs (24/20″) 8 Alternating Kettlebell Snatch (53/35) …then Run 400m 3 rounds of: 6 Handstand Push-ups 7 Box Overs (24/20″) 8 Alternating Kettlebell Snatch (53/35) …then Run 200m   For Time (20:00 cap) Compare to Wednesday, 17 February 2016   Strength WOD: Every minute on the minute for 10 minutes perform: 1 Power Clean, 2 Front Squat (Even)* 5 Strict Pull-ups (Odd)   For max load *Increase weight each time lifting is successful   Mobility: Barbell Shoulder Smash – 1:30/side Barbell Biceps Smash – 1:30/side Hip Capsule Stretch – 1:30/side Hamstring Floss – 1:30/side   Royal Huddleston Burpee Challenge: Day 2     Post load, time, and experiences to comments  Read more

2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE   Conditioning: “The Challenge” 20 Chest-2-Bar Pull-ups 30 Box Jumps (24/20″) 40 Sit-ups 40 Kettlebell Swings (53/35) 30 Ring Dips 20 Front Squats (135/93)   2 rounds   Sell-out: 40 Burpees onto a 45lb plate   For Time Compare to Friday, 06 May 2016 This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.   Strength: Overhead Squats 3 seconds down, hold for 2 seconds, stand 3-3-3-3-3 Start @ 50%, increase by 5% each set   For Quality   Flexibility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00    ...Read more

2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE   Conditioning: Sweetheart Showdown III Partner WOD Part A: 0:00-7:00 40 Bar-Over-Burpees 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Chest-2-Bar Pull-ups 10 Deadlifts (225/155) For Time   Part B: 7:00-14:00 40 Deadlifts (225/155) 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Chest-2-Bar Pull-ups 10 Burpee Box Overs (30/24″) For Time   Part C: Row for calories   While Partner A perform part A, Partner B rows for max calories for the 7:00. At the 7:00 mark, partners switch roles; Partner B now performs part B, while Partner A rows for max calories. Three scores for this WOD: Part A for time Part B for time Part C for total calories rowed   Mobility/Flexibility: Spine Smash – 2:00 Couch Stretch – 1:30/side Anterior Compartment Smash – 1:30/side Pike Stretch –...Read more

2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE   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...Read more

2017 Functional Fitness Games registration now live! Click HERE Team name: Ape Nation 2017 Functional Fitness Judges course now open! Click HERE   Conditioning: “Fittest in OK” WOD 3 “Gymnastical Beast” (Masters Rx Version) 100′ Overhead Wall-Ball Walking Lunges (25/20) 50 Double Unders 40 Wall-Ball Shots (25/20)* @ (10/9′)* 50 Double Unders 30 Toes-2-Bar 50 Double Unders 20 Ring Dips 50 Double Unders 100′ Overhead Walking Lunges (25/20)   For Time (14:00 cap)** *If 25# WB is not available, perform WB’s 20# @ 12′ **If time remains, perform max rep ring muscle-ups. Each MU reduces WOD time by 5 seconds.   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post time and experiences to commentsRead more