Functional Fitness Girl’s Night Out is this Thursday, August 15th, Functional Fitness T-Town at 5:30pm   “Monster Monday”   1 minute Pull-ups Rest 30 seconds 1 minute Box Jumps (24/20″) Rest 30 seconds 1 minute Wall Ball Push-Ups 30 seconds rest 1 minute Sit-Ups Rest 30 seconds 1 minute Overhead Squats (115/83) Rest 30 seconds   3 rounds for score ALL OUT EFFORTS!   Rest 5 minutes then…   Weighted 400m run (45/25) For Time   Post score and run time to commentsRead more

  3-Person Team WOD:   “Trifecta”   11 Centipede Push-ups 33 Tire Flips (180) 11 Centipede Push-ups 66 Box Overs (20″)* 11 Centipede Push-ups 99 Toes-2-Bar 11 Centipede Push-ups 66 Handstand Push-ups 11 Centipede Push-ups 33 Chest-2-Bar Pull-ups* 11 Centipede Push-ups   For Time     Post team and time to comments   *As a team of three, perform all exercises with equal work. Centipede push-ups are performed with front members feet on the shoulders/back of member behind them. Only the back member has feet on the ground. All members perform push-ups together simultaneously. For box overs, one box is to be shared with all team members. For Rx version, use a 20″ box. For Rx+, teams can use a 24 or 30″, but all members have to use the same box. For Rx version, perform C2B PLU. For Rx+ version, perform muscle-ups instead of C2B.Read more

  MPCF Board WOD   “Psycho”   200m Row 30 Pistols (alternating) 400m Run 50 Slammers (12/8) 600m Row 70 meters Burpee Broad Jumps 800m Run   For Time     Post time to comments Compare to Wednesday, 08 August 2013Read more

  REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10-14 rounds of: 45 seconds on, 45 seconds off ALL OUT EFFORTS!!!     Post distance covered to commentsRead more

I think your hips are thru Ethan. 🙂   “Yin-Yang”   Complete as many rounds as possible in 12 minutes of: 10 Wall-Ball Shots (20/14) @ (10/9′) 10 Knees-2-Elbows 10 Push-ups   …Rest 5 minutes   Complete as many rounds as possible in 12 minutes of: 10 Kettlebell Thrusters (53/35) 10 Deadlifts (225/153) 10 Lateral Bar Jumps     Post total number of rounds and extra reps for each AMRAP to commentsRead more