Skill: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets   For Quality   Conditioning: “Dancin’ Time” 20  Calories Rowed 30 Burpees 40 Ground-2-Overhead (95/63) 50 Double Unders 40 meters Overhead Walking Lunge (35/25) 30 Toes-2-Bar 20 Box Overs (24/20″) NO TOUCHING BOX!   For Time Compare to Friday, 27 December 2013   Mobility: Olympic Wall Squat – 2:00 Overhead Distraction w/ External Bias – 2:00/side Spine Smash – 2:00     Post time and experiences to commentsRead more

  Strength: Overhead Squat 1-rep max   For max load   Conditioning: “Thrusting Elbows” 21-15-9 rep rounds of: Thrusters (95/63) Knees-2-Elbows Run 400m at end of each round   For Time   Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00     Post max load, time, and experiences to commentsRead more

 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. Come join us for a WOD benefit for Matt Bacon. He was diagnosed with stage 4 colon cancer. They got it, but not before it moved to his liver. MD Anderson physicians are positive for a successful treatment and recovery.  WOD’s will include Isabel, Grace, Annie, a name sake one…”Bacon”, and more. Tons of fun! There is a $20 participation fee, benefit t-shirts for $25, and other donations appreciated.    Post results and experiences to commentsRead more

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