Great Memorial Day group to perform the team version of “The Seven”! Conditioning: Perform 1:00 work at each of the following: Double dumbbell push press (2×50/35) Row for calories V-ups Double-unders Double dumbbell box step ups (2×50/35) Rest 2 rounds for total score, no additional rest between rounds Strength/Skill: At 70% of...Read More
Endurance: Every 5 minutes on the minute, for 25 minutes (5 rounds) perform: 33/21 Calories biked in 1 minute* For total calories completed *In remaining 4 minutes, athlete completes 3 burpees for every calorie under 33/21 completed, and rest Skill/Accessory: Every 3 minutes on the minute: 50m Farmer carry* 10 GHD Sit-ups ...Read More
Join us Memorial Day at 0930 for a Hero WOD and BBQ! A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott...Read More
Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join! Conditioning: Partner WOD As many reps as possible in 20:00 of* 7 Burpees 6/4 Calories biked 3 Right-arm dumbbell hang clean and jerk (50/35) 3 Left-arm...Read More
Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join! Conditioning: Partner WOD 1:00 work at each of the following* Dumbbell squat snatches (50/35) Handstand walk Deadlift (275/183) Alternating single arm devils press (50/35) D-ball cleans...Read More
Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join! 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...Read More
Happy birthday Coach Wade! Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join! Conditioning: “Got Bietz” 53/42 Calories bike 2:00 Rest 20 Snatches (53% of 1 rep max clean and jerk, rounded to nearest 5#...Read More
Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join! Endurance: 5:00 Bike at 92% of “6-min bike test” 3:00 Rest 5:00 Row at 92% of “6-min row test” 3:00 Rest 3:00 Bike at 100% of...Read More
Join us on Memorial Day at 0930 for a Hero WOD, and then FREE BBQ by Blowin’ Smoke Bar-B-Q! Friends, family, and first timers are welcome to join! Conditioning: MPCF Board WOD “Karen” 150 Wall-Ball Shots (20/14) @ (10/9′) For Time Compare to Wednesday, 16 January 2019 Skill: Strict Pull-ups 5 reps...Read More
