Strength: Split Jerk 5   reps @ 60% 1RM Jerk 3   reps @ 70% 1+ reps @ 80%   For Max Reps @ 80%   Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Wednesday, 23 July 2014   Flexibility: 15 Sit-ups to...Read More

 Click here to register for Masters Functional Fitness League (MFFL) Strength: MFFL 2.8 Snatch 1-rep max 5-minute cap   …rest 5:00   Clean & Jerk 1-rep max 5-minute cap   For max load   Conditioning: 5:00 after C&J, perform 3 rounds for time of: 7 Toes-2-Bar 5 Goblet Squats (70/53) 3 Burpees Run 100m  ...Read More

“Watching Daddy”  Click here to register for Masters Functional Fitness League (MFFL)   Skill: Incline Rows 5-5-5-5 After each set, perform 30 seconds of one-arm lat leans, per arm   Conditioning: MFFL WOD 2.4 16:00 Time Cap   Age 39 & below: For Time: Row 1000m Then, 5 rounds of: 25 Pull-ups 7 Shoulder to...Read More

Flashback: Battle Over Redlands 2013  0630 class is canceled today. Sorry for any inconvenience.   Conditioning: MFFL WOD 2.7 7-minute AMRAP 20 Double Unders* 5 Overhead Squats*   For total weight lifted   *Instructions: 20 double unders are RX, 80 singles is scaled. Overhead Squats are performed for Rx and Scaled the same. Athlete can have...Read More

  Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare to Saturday, 16...Read More

  Conditioning: “Ruby” 20 Squats 12 Hang Power Snatches (115/75) 6 Burpee Box Overs (30/24″)*   5 rounds for time *Must clear box   Mobility: Banded Olympic Wall Squat – 2:00 Super Front Rack – 2:00 each arm Quad Smash – 2:00 each leg   For Quality     Post time and experiences to commentsRead More

    Strength: Back Squat 1-rep max   For Max Load Compare to Tuesday, 05 August 2014   Conditioning: “Row in, Blast out” 1000m Row …then 3 rounds of: 9 Ring push-ups 15 GHD Sit-ups 21 Box Jumps (30/24″) …now 15 Body Blasters   For Time   Mobility: Overhead Tissue Smash – 1:30/arm Quad Smash...Read More

  Conditioning: Partner WOD*: “You go, I go” With a 6-minute cap perform as many reps as possible of: 30 Deadlifts (225/153) 30 Wall-Ball Shots (20/14) @ (10/9′) 30 Chest-2-Bar Pull-ups …rest 1-minute and strip weights, then… With a 6-minute cap perform as many reps as possible of: 20 Hang Power Cleans (135/93) 20 Wall-Ball Shots...Read More

  Strength: Push Press 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max reps @ 80%   Conditioning: 25 Burpees 25 Power Cleans (135/93) 25 Burpees …but Every minute on the minute perform: 7 Wall-Ball Shots (20/14) @ 9′   For Time   Flexibility: Couch Stretch, 1:00/leg...Read More

  Skill: Incline Rows 5-5-5-5 *Perform 40 Double Unders after each set   Conditioning: “Cleaning and Swinging” Every minute on the minute for 7 minutes perform: 20 meter sprint 2 Power Cleans* 2 Front Squats   …Rest 9:00   Perform the following: 20-15-10 Meters of Walking Lunges** Kettlebell Swings (70/53)   For Time (7:00 cap)...Read More