Saturday class is a Cancer benefit WOD held at Vertical Functional Fitness, 1660 East 71st Street, Suite O, Tulsa, OK 74136. WOD’s will be started every hour from 0900 to 1300. Warm-up for the first WOD will start at 0830.   Strength: Deadlift 1-rep max   Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat   For score* (10:00 cap) *Add 1 Power Clean and 1 Front Squat each minute. E.G. on minute 5, you would perform 10 DU’s, 5 PC, 5 FSQ Score is total number of Cleans and Front Squats   …Rest 5 minutes   Run 400m 8 Bar-over-Burpees Run 300m 12 Bar-over-Burpees Run 200m 16 Bar-over-Burpees   For Time     Mobility: Couch Stretch – 2:00 per side Overhead with External Bias – 2:00 per side Hip Capsule – 2:00 per side     Post max load, score, time,...Read 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,...Read more

  Strength: Split Jerk 5   reps @ 60% 1RM Jerk 3   reps @ 70% 1+ reps @ 80%   For Max Reps @ 80%   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Wednesday, 23 July 2014   Flexibility: 15 Sit-ups to Pike Pike Stretch – 2:00 15 Sit-ups to Straddle Straddle Stretch – 2:00     Post load and max reps, time, and experiencesRead more

    Skill: Practice for 10:00 –Back roll to candlestick -Back roll to candlestick to tuck up handstand -Back roll to candlestick to straddle up handstand -Back roll to candlestick to pike up handstand   For Quality   Conditioning: “Time to work it off” 40 Burpees 40 Double Unders 400m Run 30 Knees-2-Elbows 30 Speed Skips 300m Run 20 Pistols, Alternating (10 each leg) 20 Clapping Push-ups 200m Run 10 Strict Handstand Push-ups 10 Muscle-ups 100m Run   For Time   Mobility: T-Spine Smash – 2:00 Hold bottom of Skin the Cat – 4 x 30 seconds Olympic Wall Squat – 2:00     Post time and experiences to commentsRead more

 Click here to register for Masters Functional Fitness League (MFFL)   Strength: MFFL WOD 2.5 Back Squat* Max reps in 3-minutes Racks are allowed   *Weights [Age: (Rx weight)]: 49 & below: (155/105) 50-59: (135/85) 60-64: (115/65) 65+ & Scaled: (95/45)   Conditioning: Exactly 5:00 after completion of SWOD, perform: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Kettlebell Swings (53/35) 10 Alternating Hand Raising Push-ups   2 rounds for time   Mobility: Quad Smash – 2:00/leg Couch Stretch – 2:00/leg Pike Stretch – 2:00     Post max reps, time, and experiences to comments If you are registered for MFFL, post scores here.Read more