Strength: Clean 1-rep max   Compare to Monday, 30 September 2013     Conditioning: “Yes” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Pull-ups Overhead Squats (95/65)*   For Time Compare to Monday, 18 November 2013 *Up to 55% 1RM     Mobility: Quad Smash – 2:00/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 2:00/leg...Read More

  Skill: Hinge Rows 5-5-5-5 Handstand Hold 30 second holds between sets of hinge rows   For Quality   Conditioning: Complete as many rounds in 9:00 as possible of: 3 Muscle-ups 5 Hang Squat Cleans (155/103) 7 Handstand Push-ups   For Score   Flexibility: Couch Stretch – 2:00/side Bilateral Shoulder Flexion – 2:00 T-Spine Smash...Read More

  Skill: “Jump Everybody Jump” 200 Singles 150 Speed Skips 100 Double Unders 150 Speed Skips 200 Singles   For Time 12:00 cap Compare to Monday, 10 June 2013   Conditioning: “I’m your Huckleberry” 10 Strict/Dead Hanging Pull-ups 20 Shoulder Press (65/45) 300m Row   4 rounds for time Compare to Tuesday, 05 November 2013...Read More

  Strength: Pick any lift 5-5-5-5-5   For max load and quality   Conditioning: 40 Calories Rowed 40 Double Unders 40 Kettlebell Swings (53/35) 30 Calories Rowed 30 Double Unders 30 Kettlebell Swings (53/35) 20 Calories Rowed 20 Double Unders 20 Kettlebell Swings (53/35) 10 Calories Rowed 10 Double Unders 10 Kettlebell Swings (53/35)  ...Read More

  Strength: Hang Power Clean 1-rep max   For Max Load Compare to Wednesday, 18 December 2013   Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 20 Slammers (12/8) 10 Pull-ups 5 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00 of: 200m Run 10 Pull-ups 5 Handstand...Read More

  Strength: Overhead Squat 1-rep max   For max load   Conditioning: “Thrusting Elbows” 21-15-9 rep rounds of: Thrusters (95/63) Knees-2-Elbows Run 400m at end of each round   For Time   Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00/side Anterior Compartment Smash – 2:00/side Hold Pancake Split – 2:00  ...Read More

 Saturday class is a Cancer benefit WOD held at Vertical Functional Fitness, 1660 East 71st Street, Suite O, Tulsa, OK 74136. WOD’s will be started every hour from 0900 to 1300. Warm-up for the first WOD will start at 0830. Come join us for a WOD benefit for Matt Bacon. He was diagnosed with stage...Read More

Saturday class is a Cancer benefit WOD held at Vertical Functional Fitness, 1660 East 71st Street, Suite O, Tulsa, OK 74136. WOD’s will be started every hour from 0900 to 1300. Warm-up for the first WOD will start at 0830.   Strength: Deadlift 1-rep max   Conditioning: Every Minute On the Minute perform: 10 Double...Read More

  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