Join us this Saturday the 22nd to cheer on all Festivus athletes! There will be no 1730 class on Friday, and no 0900 class Saturday. Normal class schedule resumes Monday the 24th. Conditioning: 21-15-9 rep rounds of: Calories biked Alternating dumbbell snatches (50/35) …Rest 7:00, then… 18-12-6 rep rounds of: Calories rowed Burpees-over-rower...Read More
Join us this Saturday the 22nd to cheer on all Festivus athletes! There will be no 0900 class this Saturday. Normal class schedule resumes Monday the 24th. Strength and Conditioning: Rogue Ski/Lift Challenge 2000m Ski Max Unbroken Deadlifts** For time* (20:00 cap) Register for the challenge HERE All registrants receive this shirt!...Read More
Join us today, 15 April, for a FREE class at 0900! No fitness experience needed. Conditioning: As many rounds* and reps as possible in 15-minutes of the following… 2-4-6-8-10-12… Squat cleans (155/105) Chest-to-bar pull-ups *20 Double-unders after each round For score …Rest 5:00 then… Core Accessory Work: 0:30 Hollow hold 1:00...Read More
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005. “Michael” was Functional Fitness’s second hero WOD (after “J.T.”), posted on the Functional Fitness Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and...Read More
Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed. Endurance: Partner WOD Complete as many rounds and reps as possible in 20-minutes of: 10/8 Calories biked* 10/8 Calories rowed* 5 Shuttle runs together (25′ down & 25′ back = 1) For Score (M/M=50/rd, M/F=46/rd, F/F=42/rd) *Partners...Read More
Join us this Saturday, 15 April, for a FREE class at 0900! No fitness experience needed. Strength: 5 Tempo front squats* (3 seconds down, 3 seconds pause, 1 second up) 5 sets* for quality *55-60-70-70-70% Conditioning: Every 3-minutes on the minute perform: 10 Front squats (135/93)* 25-ft Handstand walk Max rep burpees until...Read More
Conditioning: 3-Person Team WODs “DT-ish” As many rounds and reps in 6-minutes of the following: Athletes 1 & 2 synchronize the following: 12 Single kettlebell deadlifts (53/35) 9 Russian kettlebell swings 6 Single kettlebell thrusters Athlete 3: Row for calories Athletes can switch out in any order they choose. Two athletes are...Read More
Flashback 22.1 power outage! Join us this Friday, 07 April, for a FREE class at any class time! No fitness experience needed. Conditioning: 2022 Functional Fitness Games Open WOD 22.1 As many rounds and reps as possible in 15 minutes of the following: 3 Wall-walks 12 Alternating dumbbell snatches (50/35) 15 Box jump overs...Read More
2015 Throwback!! Join us today, Saturday, 01 April, at 0900 for a FREE class! No fitness experience needed. Conditioning: 2023 Functional Fitness Games Age Group Quarterfinals WOD 4 (15.5 Repeat) 27-21-15-9 rep rounds of: Row calories Thrusters (95/65) For time Compare to Monday, 24 January 2022 15.5 Compare to Saturday, 28 March 2015 Strength:...Read More