Strength WOD Every minute on the minute for 5 minutes: 10 Deadlifts @ 60% of 1 rep max   Main WOD (25 minute time cap) 400m Run 10 Pull-Ups** 15 Box Jumps (24/20″) 3 rounds for time   **Rx+ option: Strict/dead-hanging pull-ups Box Jumps (30/24″)    Read more

 Representing MP in his new gear at Functional Fitness Hard Knox!    “Crazy Train”   600m Run 20 Thrusters 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squats 20 Front Squats 600m Run   For Time   Athletes stop and perform 3 bar-facing burpees at the beginning of each minute.   Rx weight (95/65) Masters 55 and up:  Rx Weight (75/50)     Post time to commentsRead more

  “Do Work” 10-15-20-15-10 rep rounds of: Shoulder to Overhead (125/83) Box Overs (24/20″) Ring Dips Toes to Bar Weighted Walking Overhead Lunges (35/25) Run 200m after each round   For Time       Post time to comments      Read more

  Partner WOD   “Didn’t your mom teach you to CLEAN ?”   One partner run 400m, and the other row 500m (total of 3 minutes to complete and rest)   Complete as many rounds as possible, alternating exercises, in 9 minutes  of: 3 Handstand Push-ups 5 Burpees on a weight 7 Cleans (115/76)*   ……now one partner run 400m, and the other row 500m (do the opposite of what done previously)( 3 minutes total)   Complete as many reps as possible, alternating every 3 reps, in 5 minutes  of: Squat Cleans (165/110)*     For Score   *Masters 55+ Rx weight: 7 Cleans (85/53) SQ Cleans (115/76)     Post completed rounds w/extra reps, and total squat cleans to comments   Instructions: On “GO”, one partner runs 400m, while the other rows 500m. you have 3 minutes to complete. when you get done, and time is left, rest. At...Read more

  OPEN GYM THURSDAY! 5:30-6:30pm Drop in & work on your summer goals!  REST DAY           CFE WOD: Choose a sport: Run: 400m, active rest 200m walk – 8 rounds Row: 500m, active rest 250m slow row – 8 rounds Bike: 1200m, active rest 600m slow ride – 8 rounds Swim: 100m, active rest 50m walk or slow swim – 8 rounds     Post sport and total sprint time to comments    Read more