Happy Independence Day!   REST DAY         CFE WOD: Run or Row: 5K Bike: 15K   Post sport and time to comments  Read more

  “Free”   200m Run 7 Clean & Jerks (135/93)* 76 Double Unders 13 Handstand Push-ups 56 Sit-ups   3 rounds for time *Masters 55+ Rx (95/63)     Post time to commentsRead more

  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