Metcon: Complete as many rounds and reps as possible in 15-minutes of: 10 Sit-up Slammers (14/10) 5 Power Snatches (115/73) 15/10 Cal Bike For Score …rest 2:00, then… 600m Row For time Flexibility/Mobility: Overhead Distraction – 1:30/side Side Straddle – 1:30/side Middle Splits – 1:30 Pike – 1:30 ...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*. A...Read More
MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend. Conditioning: “3-2-1” As a 3-person team, perform equal work for time of: Row 4500m …rest 2 minutes, then… Partner up, and then perform 4 rounds for time, alternating exercises, of: 300m Run...Read More
Congrats to CrossFit Mayhem Freedom on winning the 2018 CrossFit Games Team! This is their 3rd win in the last 4 years! MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend. Sprints: 15/12 Calorie Rowed Rest 1:30 25/20 Calorie Rowed Rest...Read More
Congratulations to 3-time Champion Mat Frasher and 2-time Champion Tia-Clair Toomey for winning the 2018 CrossFit Games! MP Iron Club starts this Thursday, 1730-1900! Don’t miss it. Please put your name on the sheet if you plan to attend. Conditioning: 3 Power Cleans (205/133) 6 Strict Handstand Push-ups 9 Toes-2-Bar 10 rounds for...Read More
Conditioning: 2014 MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′) For Score Compare to Monday, 15 August 2016 *BEAR COMPLEX: Without dropping the bar,...Read More
Strength: Front Squats 4×5 @ 70% For quality under load Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 25 Double Unders 5 Deadlifts (135/93) 5 Back Squats (135/93) 5 Shoulder-2-Overhead (135/93) For Score Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon –...Read More
Starting next week, MP Iron Club! Come join us as we begin our lifting class coached by Michael Such, USAW Level 1. We will be starting a 12-week cycle. Don’t miss out!! Rest Day Open Gym 1730-1900 Post experiences to commentsRead More
Strength: 10:00 to work up to a heavy 4-rep… Overhead Squat For quality at load Conditioning: With a running clock, perform: 500m Row for time …rest until 10:00 on the clock, then… 60 Sit-up Slammers (12/8) @ 2m 20 Power Cleans (185/123) 40 Burpee Box Overs (24/20″) For Time Flexibility/Mobility:...Read More
