Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: 100m Run 10 Power Snatches (95/63) 20 Wall-Ball Shots (25/16) @ (10/9′) 100 Double Unders 20 Leg Tucks 10 Thrusters (95/63) 100m Run For Time ...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: “Give Thanks!” 50/40 Calories Rowed …then… 2 rounds of: 50 Sledge Swings (10/8) 25 Pull-up 25/20 Calories Biked 20 Alternating Dumbbell Snatches (50/35) 40 Box Overs...Read More
Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday. Conditioning: Complete as many rounds as possible in 4 minutes of: 20 Wall-Ball Front Squats (25/16)* 40 Double Unders …Rest 2 minutes Complete as many rounds as...Read More
Conditioning: “Add a little fun” 25-minute AMRAP* 1 Power Clean (135/93) 1 Knees-2-Elbows 1 Bar-Over-Burpee 1 Pull-up 1 Calorie Rowed For Score Compare to the partner version Saturday, 19 November 2016 *Add one rep to each exercise each round. Strength: Deadlift 7-rep max Goal here is to work up to the “max load” you...Read More
No Friday night class this week. Sorry for any inconvenience. All other classes normal. Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00 For total time and calories burned in 3 rounds Conditioning: Every...Read More
Rest Day MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More
“Breathing is over-rated. But it is necessary.” Conditioning: Partner WOD Complete as many rounds and reps as possible in 7 minutes of: Row 100m 2 Handstand Push-ups 4 Chest-2-Bar Pull-ups 6 Burpees 8 Slammers (12/8) @ 2m For Score (Row is worth 2 points) Strength: Hang Power Clean 1-rep Max For...Read More
Conditioning: Max meters rowed or biked in 40-minutes Solo or Partner For total meters Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Hip Capsule Stretch – 1:30/side Post time, skills, and experiences to commentsRead More
