Reminder: Competitor’s Class starts Thursday at 1730-1900.     “Admit it…you love this!”   Complete as many rounds as possible in 12 minutes of: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)   Run 1100m and rest for a total of 10 minutes   Complete as many rounds as possible in 9 minutes: 10 Box Jumps (30/24″) 5 Handstand Push-ups 10 Kettlebell Swings (70/53)     Post number of rounds and extra reps for each section and run time to comments Compare to Tuesday, 04 September 2012Read more

Great fun with MP Fitness and Vertical Functional Fitness friends!     Strength WOD: Perform the following for quality (20 minute cap): Front Squat Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM Clean 5 @ 70% 1RM Clean 5 @ 80% 1RM Clean     Speed WOD: 21-18-15-12-9 rep rounds of: Deadlifts (50% of 1RM) Slammers (12/8)   For Time     Post weights used and time to commentsRead more

  Labor Day WOD’s 2013 Gym closed. All options are off-site.   WOD 1: Meet at the sand volleyball courts at 71st & Riverside at 0730. Group run approx. 4 miles   WOD 2: Meet at the sand volleyball courts at 71st & Riverside at 0900. Fun Team WOD to be announced once everyone arrives   WOD 3: Hooverball (immediately following WOD 2)   WOD 4: Come relax in the sun and watch any or all WOD’s!     Post WOD(s) chosen, result and experience to commentsRead more

Labor Day plans, Monday 02 September, meet at 71st and Riverside at 0900 for relays and Hooverball.   Strength WOD: Perform the following for quality (20 minute cap): Deadlift  Warm-up: 10, 8, 6 rep, gradual weight increase 5 @ 60% 1RM 5 @ 70% 1RM 5 @ 80% 1RM     Conditioning WOD: 15 Straight-leg Box Jumps* (20/16″) 125m Sprint 1 Rope Climb (18/15′) 125m Sprint 15 Kettlebell Push-ups   4 rounds for time *Straight-leg box jumps are performed like normal box jumps except you land on top of the box with straight legs. No bend allowed.     Post DL weights used and time to comments Compare 1-rep max DL to Wednesday, 21 August 2013Read more

There will not be a 0845 class on Friday. Sorry for any inconvenience.    “Not Afraid”   600m Run 50 V-ups 400m Row 30 Snatches (95/63) 200m Run 10 Clean and Jerk (155/103)   For Time     Post time to commentsRead more