“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

 Click here to register for Masters Functional Fitness League (MFFL) Conditioning: MFFL WOD 2.6 21-15-9 Complex 8 Deadlifts (115/75)* 7 Hang Power Cleans 6 Power Snatches 8 Pistols (alternating) or 16 Goblet Squats* 7 Ring Dips 6 Handstand Push-ups   6 Deadlifts 5 Hang Power Cleans 4 Power Snatches 6 Pistols or 12 Goblet Squats...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

0845 class is canceled. Sorry for any inconvenience.   Conditioning: MFFL WOD 2.1 and MPCF Board WOD: “Grace” 30 Clean & Jerk*   For Time Compare to Wednesday, 14 May 2014   *These are clean to overhead anyhow. Only requirements are: each rep starts on the ground, and bar must pass through the front rack...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

2011 Flashback: Tulsa Mud Run   Skill: Practice for 10:00 Handstand Holds Use progressions needed: Tripod, headstand, against the wall, free standing, parallets   For Quality   Conditioning: 40 Speed Skips 10 Sumo Deadlift High-pull (75/53) 20 Slammers (12/8) 10 Thrusters (75/53)   4 rounds for time …then 10 Muscle -ups For Quality   Flexibility:...Read 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: MPCF Board WOD “Giddy up” 50 Burpee buy-in (as a team, 25 each) for time After team is done, rest 3 minutes then start the main WOD First… 200 meter Shuttle Sprints x 6 Next… 4 rounds (alternating partners each round, 2 rounds each): 12 Toes-2-Bar 12 Handstand Push-ups Then… 200 meter Rowing...Read More

Artwork done! Come join the Ape Nation!   Strength: Shoulder Press Find 1-rep max   For max load Compare to Tuesday, 05 August 2014   Conditioning: 3 rounds for time Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   …rest 4 minutes   150 Double Unders For Time     Mobility:...Read More