Make plans to join us this Friday for our next FREE WOD day!   Conditioning: 400m Row 12 Ring dips 11 Sumo deadlift high-pull (95/63) 10 Handstand push-ups 9 Snatches (115/78) 800m Run 9 Burpees-over-bar 10 Thrusters (135/93) 11 Pull-ups 12 Alternating pistols 1200m Bike   For time (18:00 cap) Only one bar can be...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Endurance: Run 800m Ski 3:00 for calories Bike 3:00 for calories Row 3:00 for calories Rest 5:00   2 rounds for time and total calories     Post results and experiences to commentsRead More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Conditioning: EMOM for 5:00 perform: 200/150m Row Sprint Or… 400/300m Bike Sprint   Post fastest and slowest time   …Rest 10:00, then… 14 Plate-facing burpees (55# plate) 14 Half tacos 14 Alternating DB clean & jerk (50/35) 14 Alternating...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Conditioning: Partner WOD Complete as many reps as possible in 8:00 (equal work) of: 10 Pull-ups 20 Sit-ups 10 Wallball shots (20/14) @ (10/9′) 20 Burpees   Rest 2 min, then… 2 Min AMCAP row   Rest 2 min,...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Conditioning: MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Open Gym 1200-1330 For all UNLIMITED members   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...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Strength: Shoulder Press Every 90 seconds, perform the following sets: 9@25% of your 1-rm shoulder press 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80%   For max reps and quality   Conditioning: As many rounds and reps as possible...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Endurance: Run 1 mile Rest 2:00 15 Calories ski 15 Calories row 15 Calories bike Rest 2:00 Run 800m Rest 2:00 20 Calories ski 20 Calories row 20 Calories bike Rest 2:00 Run 400m Rest 2:00 25 Calories ski...Read More

Make plans to join us for our next FREE WOD day on Friday, 22 October!   Conditioning: 21-15-9-6-3 Overhead squat (95/63) Handstand push-ups GHD sit-ups   For time (15:00 cap)   Strength: Back Squat 6 reps @ 30% 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 5 reps @ 80% 5...Read More

Join us TODAY for a FREE class at 0900!   Conditioning: 4-person team Part 1: For time (8:00 cap): 100 Double unders 80 Sit-ups 60 Box jump overs (20″) 40 Plate-facing burpees   …rest 3:00, then… Part 2: Team splits into 2 partner groups (PG)*, then… For total score* (7:00 cap): 40-30-20-10 rep rounds of:...Read More