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

What’s wrong in this picture? 🙂 Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900. Conditioning: Partner WOD* 100 Double Unders 20 Single-Arm Dumbbell Overhead Squats (50/35) 40 Wall-Ball Volleyball Throws @ 8′ (20/16/14)* 800m Run 30 Shoulder Press (95/63)* 40 GHD Sit-ups 30 Hang Squat Cleans* 800m Row 30 Push Press* 40 Alternating Dumbbell Snatches (50/35) 30 Back Squats* 80 Calories Biked 40 Wall-Ball Sit-up Throws @ 5m (20/16/14) 20 Handstand Push-ups 100 Speed Skips   For Time *All bar work uses the same weight. Equal work. (M/co-ed/F)   Flexibility/Mobility: Hip Capsule – 1:30/side Overhead w/ External Rotation Bias – 1:30/side Quad Smash – 1:30/side Saddle Sit – 2:00     Post 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: 50 Double Unders 4 rounds of “Triplet”* 400m Run 40 Double Unders 3 rounds of “Triplet” 300m Run 30 Double Unders 2 rounds of “Triplet” 200m Run 20 Double Unders 1 rounds of “Triplet” 100m Run     For Time Compare to Saturday, 30 July 2016 *Triplet: 3 Handstand Push-ups 6 Deadlifts (1.5x Bwt/1x Bwt) 9 Wall-Ball Shots (20/14) @ (10/9′)   Flexibility/Mobility: ROMWOD     Post time and experiences to commentsRead more