Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower For time (10:00 cap) …Rest 5:00 then… 20 Chest to bar pull-ups 30 Power snatches (95/63) 40 Wall ball shots (25/16)@(10/9′) 150...Read More
Join us this Saturday, 09 Oct. for a FREE class at 0900! 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 Olympic and power lifts....Read More
Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: MPCF Board WOD “Anger Management” Run 600m 20 Kettlebell Swings, 1-arm (35/25) (10 each) 10 Burpee Box Overs (24/20″) 20 Weighted Lunges (35/25) 10 Toes-2-Bar/Knees-2-Elbows* 4 rounds for time Compare to Wednesday, 13 September 2017 *On rounds 1 and 3 do...Read More
Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: As many rounds and reps as possible in 12 minutes of: 10 Shoulder to overhead (125/83) 10 Box jumps (24/20″) 10 Bar facing burpees For score …Rest 10:00, then… Strength: Deadlift 30 @ 55% 1-rep max deadlift 2:00 Rest...Read More
Monday, 0630 class this week is canceled. Sorry for any inconvenience. Join us this Saturday, 09 Oct. for a FREE class at 0900! Endurance: Every 7:00 on the minute, for 5 rounds: 400m Run Max cals bike/ski/row to the 5:00 mark* For score of total calories *Mandatory rest at the 5:00 mark each...Read More
Skill: 10 Scapular pull-ups 0:30 Rest 3 Strict pull-ups 0:30 Rest 10 Lat activations 2:00 Rest 3 Sets Conditioning: Partner WOD, equal work each exercise 10 Chest to bar pull-ups 16 Alternating pistols 25ft x 2 Handstand walk 16 Cal row 10 Ring dips 8 rounds for time Compare to Saturday, 03...Read More
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 Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are...Read More
Conditioning: As many rounds and reps as possible in 8 minutes of: 10 Overhead squats (95/63) 10 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 6 minutes of: 8 Overhead squats (115/73) 8 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 4 minutes...Read More
Endurance: 20-15-10 calorie rounds of: Calories ski erg Calories assault bike Calories row …then… Run 1 mile …now… 10-15-20 calorie rounds of: Calories ski erg Calories assault bike Calories row For time (40:00 cap) Accessory: 10 Wall assisted single leg RDLs (5 ea leg) 4 Sets for quality Compare to Tuesday, 20...Read More
