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

  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