Strength/Skill: Thruster 8 x 1 (1 lift every 60 Seconds) WOD: AMRAP in 20 Minutes 5 Thrusters 7 Hang Power Clean 10 Pistols (5 ea leg) Additional: 3 Rds 15 GHD Sit Ups 15 GHD Glute Ham Raises 50 m Sled Pull If you did Additional yesterday do mobility work.Read More
Strength/Skill: Snatch 3 x 3 Clean & Jerk 3 x 3 Jason’s B-Day WOD: 3 Rds For Time: 9 Snatch 135#/95# 4 Burpees 9 Snatch 135#/95 Finish: 1 Mile Run *Jason we are so proud of the transformation and the progress you’ve made. Pics on the right are Jason now and Jason 1 year ago!!!...Read More
WOD 8:30 Class 4 Rounds: For Max Unbroken Reps & Time Wall Ball DB Ground to Overhead Sit Ups Split Squat Switch 31 Hero’s WOD @ 9:30 “31Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner...Read More
Sorry for the last minute notice but tomorrow on September 3, 2011 Functional Fitness gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to...Read More
Strength/Skill: 3 Sets: Russian KB Swings x 20 Stiff Leg KB Deadlift x 15 Nikki’s B-Day WOD: 7 Rds For Time: 1 Deadlift (For Load) 9 Pull Ups 40 Double Unders Additional: Handstand Hold For 3 min against Wall Hollow Rocker For 3 min Handstand Hold For 2 min against Wall Hollow Rocker For 2...Read More
Strength/Skill: 3 Sets: Back Squat 6-8reps @ 80% of 1RM Controlled Toe to Bar/Strict(no kip) 12-15 reps WOD: “Nancy ” (last done 101105) 5 rounds for Time: 400 Meter Run 15 Overhead Squats 95#/65# Hey MWodies, In this episode of “I am MWod”, I want to take a moment and introduce you to one of...Read More
Strength/Skill: 3 Sets: Barbell Lunge x 8-10 ea Box Jump x 1.1.1.1.1 (Rest 5 Seconds btw reps) Wt. Pull Up x 5 WOD: 10 Minute Cap: 100 Double Unders 400 meter run with plate 45#/25# AMRAP in remaining time Plate Burpees Additional: 75 Wt. Sit Ups 75 Back ExtenstionsRead More
This weekend Front Range Functional Fitness is hosting the Colorado Open. We have 6 athletes competing this weekend and it would be great to have as many members of the Surge family out to represent and cheer on our fellow family members. You can check out the heat times and events at Front Range Functional...Read More
