Attention MPCF ladies! The Functional Fitness Girls Night Out at T-Town is Thursday at 6:30pm (not 5:30). A group will be leaving from MPCF at 1800. Contact Becky for more details.   REST DAY           CFE WOD: Choose a sport:   Run: 8 x 200m, rest 2 minutes Row: 8 x 250m, rest 2 minutes Bike: 8 x 600m, rest 2 minutes Swim: 8 x 50m, rest 2 minutes   Post total sprint time to commentsRead more

Attention MPCF ladies! The Functional Fitness Girls Night Out at T-Town is Thursday at 6:30pm (not 5:30). A group will be leaving from MPCF at 1800. Contact Becky for more details.   “Wicked Wednesday”   10 Power Cleans (155/103) 20 Burpee Box Overs (20/16″)* 30 High-Lows* 400m Run   4 rounds for time     Post time to comments   *Instructions: Rx Burpee Box Overs require feet not to touch the box. Box must be cleared in order to count as Rx. High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 15 lowering in one direction, and 15 lowering in the other.Read more

  Strength Work: 1-1-1-1 Shoulder Press 3-3-3-3 Push Press     Conditioning WOD: “Death by Kettlbells” (70/53) With a continuous running clock, on minute one, perform 1 KB Swing. Minute two, perform 2 KB Swings. Minute three, perform 3 KB Swings. Continue this method until you are unable to complete the specified number of KB Swings.     Post max weight, and the minute and extra reps completedRead more

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