Strength: Bench 5,5,5,B Hip Extenstion 3 x 20 WOD: 3 Rds: AMRAP in 60 seconds Row (Calories) Rest 20 seconds AMRAP in 60 seconds Power Clean 135#/95# Rest 20 seconds AMRAP in 60 seconds Bear Crawl Rest 20 seconds AMRAP in 60 seconds MB Slam 20#/15# Rest 20 secondsRead more

Please take the time to read the intensity write up below, it’s a great explanation why Functional Fitness is so effective. Skill Work: Snatch Charli’s B-Day WOD: AMRAP in 15 minutes of: Start with 460 Meter Run with remaining time Perform AMRAP of 7 Deadlift 225#/135# 19 Wall Balls 20#/14# As you can see from the results below, Charli DID NOT come for her own workout! Next time you see her, please harass her and thank her for a tough WOD!Read more

I suppose this comes on the heels of the games for a few reasons. Watching the athletes compete this weekend it is hard to not be driven to have that much heart and drive to finish no matter what, and to do it with a smile. However, we also feel that we need to talk a little about what intensity means and why it is the absolute one factor that makes Functional Fitness different from any other program. The question is often asked “What is Functional Fitness”, and the answer is “Constantly varied functional movement performed at high intensity”.   If you have been doing Functional Fitness for a while that should make sense to you. You know that every day that you come in, is going to be different and you never know what we are going to have for you. You should also know that the movements are functional, i.e,...Read more

The question has come up about cheering on your fellow athletes and coaching your fellow athletes. We want everyone to be a team player and love the energy that is found when everyone is truly supporting their fellow athletes! Please cheer, encourage and support everyone, that is how we all get better and learn how to find that one last rep, and not put the weight down.  However,  and there is a difference between coaching and cheering.Brandon and I are very conscious of how we coach, the terms we use and, things that we want our athletes to focus on and think about. Also since we are both usually coaching workouts, having two of us yelling and coaching is usually plenty, if not too much, for everyone to get lots of instruction and attention.  We are not asking you not to give each other advice and tips, but during WODS please...Read more

With the conclusion of this years Functional Fitness games I just want to say that it was truly amazing and inspirational watching all of this years competitors compete.  However, the games are only a small part of what Functional Fitness is.  There is little debate that those who competed dedicated themselves to their training and nutritional programs and earned the right to be called the “Fittest People on Earth.”  On the other hand Functional Fitness is much more about those who battle everyday to get back what they haven’t had in years or have never had.  All those people who come into the box’s across the world to learn how to properly squat, press and deadlift.  Learn how to perform the functional movements that makes Functional Fitness so effective.  I hope that everyone who watched this years games or follows the athletes uses them as motivation, but also remember that those athletes face the same battles...Read more