Strength: Shoulder Press Build to a heavy 4-rep max and then use that weight… Max reps push press Rest 2:00   3 Sets for max reps   Conditioning: 1:00 Calories biked 1:00 D-ball cleans (100/70) 1:00 Calories rowed 1:00 Sandbag Zercher squats (70/50) 1:00 Calories skied 1:00 Strict pull-ups 1:00 Rest   2 rounds for...Read More

Endurance: Choose one: Bike, Row, or Ski, then perform… 30 minutes for calories     Post results and experiences to commentsRead More

Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club* Lift 1: Split Jerk 1-1-1-1-1-1-1-1 Every 2 minutes, starting at 30% C & J, perform 1 split jerk, then add 5-10%,...Read More

Congratulations Coach Mark! The 2024 Ping Pong Champ! Conditioning: Partner WOD 10 Dumbbell bench press (2 x 50/35) 10 Toes to bar   10 Rounds for time, partners alternate rounds   …Rest 5:00 and then…   3ooom Bike 30 Squat cleans (155/103) 30 Handstand push-ups   For time, equal work, split reps as desired (30:00...Read More

Conditioning: On a running clock… From 0:00 to 5:00… Establish a 1-rep max snatch …Rest 1:00… From 6:00 to 11:00, as many rounds and reps as possible of: 2 Double dumbbell front squats* (2 x 50/35) 2 GHD sit-ups* …Rest 1:00… From 12:00 to 17:00… Establish a 1-rep max snatch   For TWO scores (total...Read More

Endurance: 800m Row 800m Run 800m Ski 2400m Bike   For time* *Athlete may break up these meters in any way and may accumulate in any order (20:00 cap)   Strength: Back Squat 5 @ 70% of 1-rm   3 Sets for quality     Post results and experiences in commentsRead More

The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: 800m Row 21 Overhead squats (135/93) 600m Row 15 Overhead squats (135/93) 400m Row 9 Overhead squats (135/93) 200m Row   For time   Strength: Deadlift 5 @ 70% of 1-rm   3 Sets for quality  ...Read More

One class only today at 0900. Regular schedule resumes Saturday.   “Black Friday” Partner WOD 20 Squat Clean and Jerks (175/113) 40 Handstand Push-ups 600m Run (partner A only)* 80 Wall-Ball Volleyball Tosses* (20/16/14) @ 8′ 200 Double Unders 80 Wall-Ball Sit-up Throws (20/16/14) @ 5m 600m Run (partner B only)* 40 Kettlebell Swings (72/53)...Read More

Happy Thanksgiving! Gym closed today. One class will be held on Friday, November 29th, at 0900. The regular schedule resumes on Saturday.Read More

The gym will be closed this Thursday in observance of Thanksgiving. One class will be held on Friday, November 29th, at 0900. The regular schedule resumes on Saturday.   Conditioning: 3-person Team WOD* 15 Strict handstand push-ups 30 Calories biked 45 Squat snatches (115/73) 60 Calories rowed 75 Pull-ups 90 Calories skied 75 GHD sit-ups 60...Read More