To best improve your fitness, we need to go through certain training blocks and progressions. If you want to run a marathon, you first need to build up to ensure safety and general preparedness. Jumping into a race without training won't leave you with the best results. Our Functional Fit classes are the same. We have been doing a lot of running, especially on Saturday's to get our bodies in peak shape. This WOD is general done annual amongst many functional fitness enthusiasts globally, often times on the US Memorial Day weekend. Memorial Day is May 27th, so this is the best opportunity to get it in. This workout was named after a US military member that died in battle. Feel free to look up more information on the WOD Murph if you are interested. 


"Partner Murph"

In pairs, splitting reps as needed -

  • 1 mile Run

  • 100 Jumping Pull-ups

  • 200 Push-ups

  • 300 Squats

  • 1 mile Run

FRIDAY, MAY 24 2019

Possessing certain amounts of grip strength is required for many different daily activities, and certainly gym exercises. Movements like deadlifts, kettle bell swings, and pull-ups are just a few that come to mind when thinking about grip. To even begin to think about performing a pull-up, one first has to be able to hold their entire body weight from their hands. Training grip strength will benefit many functions. Friday's functional fit class features an AMRAP to get those gripper fired up. Challenge yourself with the KB weights to give you an even harder workout.


EMOM Stations

  • 5 Front Squats

  • 10 Renegade Row

  • 15 Plate Ground to Overhead

  • 20 sec Handstand Hold

x 5 rounds each (20 min)



  • 15 DB Thrusters

  • 15 Double KB Deadlifts

  • 1 Outside lap around the building, farmer carry

  • 15 Hanging Knee Raise


Thursday's class is a modified triathlon. We have three working stations, and one resting stations. In your teams, athletes will complete separate stations, waiting until all teammates are done, before moving forward to the next station. Continue to rotate through until your whole team has completed 4 rounds each.


  • Pec Smash/Shoulder Stability w/ KB

  • Bench Press 3 x 10, 3 x 5 building up E90s


"Team Tri"

In Teams complete 4 rounds each of,

  • 20/30 Cal Row

  • 20/30 Cal Bike

  • 300m Run



Pretty much everything we do shortens our hamstrings, sitting, walking, you name it. Short hamstrings lead to limited range of motion when bending over. If you have trouble bending over to put up any object off the ground, even as light as a pencil, you can compensate your back positioning and risk injury. Spending time, not just when it comes up in the class, to stretch and mobilize the hamstrings is usually a pretty good idea. Today we got you covered, but add it in to the routine and get after it!


  • Hamstring Mobility

  • Deadlift 5 x 5 E90s building up


"Light Speed" // E3M for 8 rounds

  • 5 Deadlifts (75% of heavy 5 from skill)

  • 7 Burpees over the bar

  • 9 Wallballs

TUESDAY, MAY 21 2019

No matter what size, age, fitness, etc. we are, effort is something we can always control. Never give up and just keep doing what you can as you attack the workout. If you think you can, you probably can, so set your mind right, and get it done!


  • 5 Pull-ups 

  • Alternate EMOM w/ 5 High Box Jumps

x 5 rounds each


"Thomas the Train"

Alternating rounds with a partner, 3 rounds each: 

  • 25 American Kettlebell Swings

  • 20 Push-ups

  • 2 rounds each -

  • 30/25 Cal Row

  • 150 Skips

  • 1 round each - 

  • 60/40 Cal Bike

FRIDAY, MAY 17 2019

"Life is not about how many times you fall down. It's about how many times you get back up.” This WOD you might feel like you get knocked down, but you need to bounce back and get back to it for another, slightly longer, round.


  • 3 Push Press

  • 3 Pull-ups alternating EMOM

6 rounds each


  • Plank Rotations

30 sec side, 30 sec front, 30 sec side, 30 sec front 

Rest 1 min x 3 rounds 


"Bounce Back" // AMRAP 6 

  • 24 Mountain Climbers

  • 12 KB Deadlifts

  • 12 Air Squats

  • - Rest 2 minutes -


  • 24 Mountain Climbers

  • 12 KB Deadlifts

  • 12 Air Squats


We are midway through May which means... It's time for another version of "Hardio Cardio." Much different than last Thursday's WOD of the "Waterfront Total," Hardio Cardio will test your cardio and mental fortitude. There is no time for a skill portion today, just hit the WOD hard. The WOD is broken down into three subsections, and each one is slightly different. Depending on class size, athletes may start at different sections, but will end up making it to them all. Enjoy!


Hardio Cardio V5

  • 100 Cal Bike

  • 50 Walking Lunges

  • 100 Double Unders or 200 Skips

  • 100 Cal Row

  • 40 Single Arm DB Clean & Jerk

  • 100 Double Unders or 200 Skips

  • 1000m Run

  • 30 sets of stairs

  • 100 Double Unders or 200 Skips


In the Functional Fit class for Wednesday, you have a good combination of challenges, some will be easier but long, some will be quick but hard, and some of that is your choice. If you are fast at airdyne bike calories, go hard and try to hit all 16, but remember, we want to be done in about 40 seconds or less to have some time to transition to the next station. 


  • Bench Press E90s




Ladder EMOM 

  • 4-8 Pull-ups

  • 8 Burpees

  • 8-16 Cal Bike

  • 16 Plate Ground to Overhead

  • 16-32 sec plank/HS Hold

x 5 rounds

TUESDAY, MAY 14 2019

Our bodies are going to get exposed to a bunch of deadlifts - some light, some heavy. The goal of the skill is to build up each round to a heavy single by the last set. There are nine sets, so make small jumps after each round. The first three rounds are five reps, the next three are three reps, and finishing off with three singles. For the WOD we will have the deadlift again, but those are more of a nuisance as the weight will be one we can comfortably do for the push press. Remember we deadlift daily, picking anything off the ground is a deadlift, so we are building strength for our hours outside the gym.


  • Hamstring Mobility 

  • Deadlifts E90s





12 Min AMRAP

  • 21 Deadlifts 

  • 15 Box Jump Overs

  • 9 Push Press


  • 15 Glute Bridge on Medball

  • 15/side Side Crunch

x 3 rounds not for time

MONDAY, MAY 13 2019

In any team sport no one likes a ball hog. Today's WOD is performed in teams and you don't want to be known as the ball hog. Work fast through your round and get all your work done so that your partner can get back in the 'game!' Remember that each round adds 3 reps to each movements, so plan for longer working intervals and longer rest breaks as the WOD continues. 


  • Glute/Quad Mobility

  • 5 Back Squat into

  • 3 Box Jumps

5 rounds E2M


"Ball Hogs"

AMRAP 18 // Teams of 2

  • 3 Wallballs

  • 3 KBs

  • 3 Cal Row

*Each partner does the full round then trades off

*Every round add 3 reps to each movement


A super duper double header for Saturday's class. You get a little bit of everything, plus you get to share it all with a partner or two. Come on out, the more the merrier!

WOD 1:

"Partner Bollywood"

In pairs complete, with one partner working at a time:

  • Run 2km (switching every 200m - 5 each)

  • 22 Wallballs

  • 22 Burpee Box Jumps

  • 22 Wallballs

  • 22 Power Cleans

  • 22 Wallballs

  • Run 2km (switching every 200m - 5 each)

(Time cap 30 min)


Airdyne Conditioning - In teams of 3 complete

  • 160 cals, rotating through as needed-

  • Pull-up bar hang

  • Overhead Medball Hold

  • Bike cals *Partners must be holding static for cals to count. 

(14 min cap)

FRIDAY, MAY 10 2019

What is a skill that we do daily, that we might take for granted - moving our body. Everyday, we move our body, sometimes free of loads, like just walking down the street or getting off the couch. Being able to control our body through different natural ranges of motion is critical to independence. The WOD will help us build up general body strength to complete just that. 


Alternating EMOM

  • Barbell Bench Press x 3 reps

  • Front Plank x 30-45 seconds

  • Jumping Lunge x 20

5 Rounds each (15 min)


"Jumping Cindy"AMRAP

  • 20 Pull-ups/Ring Row

  • 10 Push-ups

  • 15 Air Squats

  • 20 Skips


When doing new movements, DOMS is usually a results. DOMS stands for Delayed Onset Muscle Soreness, and usually kicks in 24-48 hours post workout. One way to reduce DOMS could be to increase range of motion (ROM). Sumo deadlifts place a greater emphasis on the adductors (inner thigh muscles). The adductor are often tight and underworked, due to the long sitting durations through our day.


  • Adductor Mobility

  • Sumo Deadlifts 5 x 8 E2M


"Waterfront Total"

On a 30:00 timer,

  • 0:00-10:00 Build to a 1 RM Strict Press

  • 10:00-20:00 build to a 1 RM Front Squat to Medball

  • 20:00-30:00 build to a Max Effort Pull-up


Do wall squats give you a bit of a leg burn? How about going from back squats into box jumps into wall squats? Challenge yourself with the weight on the squats, be confident on your jumps, and hang in and keep breathing on the wall squats. Do your best to hang right at 90 degrees on the hold for maximum burn!


Leg Stamina 

  • 5 Back Squat into

  • 5 Box Jumps into

  • 45 sec wall squat

x5 rounds E3M


"Ring the Bell"


  • Heavy KB Swings

  • Burpees

  • w/ 400m Run After Each Round


Working on mobility and flexibility are important parts of our fitness routine, just like developing strength, power, stamina, and endurance. The best times to work on mobility or flexibility is either before or after your general fitness session. In Tuesday's class we will incorporate some mobility work to get the chest muscles prepared for some of the skill work that will follow.


  • Chest Mobility

  • Bent Over Barbell Rows alternate with

  • DB Bench Press

5 x 8 E90s


1000 Percent 

10 min AMRAP

  • 10 Double DB Ground to Overhead

  • 10 Weighted Box Step Overs

  • 10 Double Unders

Cash-Out: 3-5 rounds not for time

10 Hanging Knee Raise

10 Lateral DB Raise

MONDAY, MAY 6 2019

Caffeine a stimulant to help with fatigue and drowsiness. A withdrawl from caffeine can cause a headache. Exercise can help to reduce headaches, and help release stress. Movements like medball slams have been found to be therapeutic, and help release with some built up anger towards the case of the 'Mondays.' Grab a partner and get through this headache of a workout. 


  • Back Rack Reverse Lunge

5 x 6/leg E2M


3 rounds not for time,

  • 10/side Single Leg Glute Bridge

0:30/side Side Plank



Partner AMRAP 22, 1 partner working, 1 partner resting

  • 222m Row

  • 11 DB Thrusters

  • 11 Medball Slams


The saying is "April showers bring May flowers", so let's hope the showers hold off. Either way, it's not like we have thaaaaat much running to do. Saturday's class is essentially 4 workouts in 1. You have 12 minutes to finish before moving onto the next. The faster you complete the part of the workout, the more rest you get before starting the next segment. 


"Mile Sandwich

At 0:00

  • 1 mile Run

At 12:00


  • 1000m Row

  • 50 Thrusters (no weight)

  • 30 Pull-ups/Ring Row

At 24:00

5 rounds

  • 24 single arm DB Clean & Jerk

  • 24 Double Crunch

At 36:00

  • 1 mile Run

FRIDAY, MAY 3 2019

The exercise the 'deadlift' is called the deadlift because you start the lift from a dead stop on the floor. However, a better name would be the 'lifelift' as it is great for building a stronger, well-rounded body to assist us in living a long and active life. 


  • Barbell Deadlifts

5 x 10 E2M


OTM Stations

45 sec work/15 sec rest

  • Plate Ground to Overhead

  • Renegade Row

  • Walking Lunges

  • Double KB Deadlifts

  • Burpees

  • Rest

5 rounds each


How long can you hold a handstand. This test is just that, a test. Challenging our bodies and our minds to support our body weight with our arms. Work on holding as straight of a position as you can, and be safe on the dismount. 


  • Max Effort HS Hold, 3 attempts E2M

  • Tempo DB Push Press (3 down-3 pause overhead)

5 x 5 E90s



  • 16 DB Snatch 

  • 12 Hanging Knee Raise

  • 8 Cal Bike-

  • Rest 5 min

*Repeat 3 rounds total