Skill: Elevated Ring Rows 5-5-5-5-5   For Quality     Strength: Back Squat 1-rep max   For Max Load     Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk   3 rounds for time     Mobility: Barbell Shoulder Smash – 2:00 per arm Quad Smash – 2:00 per leg Anterior Compartment smash – 2:00 per arm     Post Max Load, Time, and Experiences to commentsRead more

  Strength: Sumo Deadlift 4-4-4-4-4   For max load     Conditioning:   “Chips and Salsa” 10 Muscle-ups 25 Wall-Ball Push-ups 40 Calories Rowed 20 Double Kettlebell Thrusters (53/35) 40 Slammers (12/8) 25 Bar-over-Burpees 10 Deadlifts (275/183)   For Time Compare to Wednesday, 21 August 2013     Flexibility: 20 Side Leg Swings – each side Hip Capsule Distraction – 2:00 per side Hold Middle Split – 2:00   For Quality     Post Max Load, Time, and ExperiencesRead 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,...Read more

  Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   While working on pistols, perform: Max Long Jump 3 attempts   For Quality     Conditioning: “Beast Mode” 10 Clean-2-Overhead (135/93) 15 Body Blasters Run 300   3 rounds for time     Mobility: Plantar Surface – 2:00/foot Banded Hip Extension – 2:00/side Banded Bully – 2:00/shoulder     Post jump distance, time and experiences to commentsRead more

Packed house and good times at Vertical Functional Fitness on Memorial Day!   Strength: Front Squat 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set     Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders   For Score     Flexibility: 2 rounds: 10 Sit-up to Pike Hold Pike sit – 1:00 10 Sit-up to Straddle Hold Straddle – 1:00     Post max reps, score, and experiences to commentsRead more