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Thursday, 17 August 2023

16 August 2023 by 1 Comment

Join us this Friday, 18 August, at any class time for FREE!

No fitness experience is needed!

 

Sprint Drills:

Sprint 400m

Rest/walk 400m

 

6 rounds for total sprint time

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning.

All other members may use Open Gym to make up a missed programmed WOD.

 

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 required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

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Filed Under: CFE, Iron Club, Lifting, Open Gym

Tuesday, 15 August 2023

14 August 2023 by 7 Comments

Join us this Friday, 18 August, at any class time for FREE!

No fitness experience is needed!

 

Conditioning:

In a 7-minute window, perform the following:

800m Ski

400m Run

Max rep double unders in the remaining time

…rest 3:00, then…

Double under reps from above

400m Run

800m Ski

 

For score in the first part and time in second

(20:00 cap)

 

Strength:

Deadlift

5 sets of 3 connected reps at 80-90%

 

For quality

 

 

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Filed Under: 11-20 min, AMRAP, CFE, Couplet/Triplet, Lifting, Monostructural, Skill

Tuesday, 08 August 2023

7 August 2023 by 4 Comments

Join us this Saturday, 12 August, at 0900 for FREE!

No fitness experience is needed!

 

Endurance:

3-person Team

Max calories in 40-minutes of:

1:00 Bike

1:00 Row

1:00 Rest

 

For score

Instructions:

At “3-2-1 go!”, one team member (TM) will start on the bike, and two will be on deck. At the turn of the minute, the biker will move to the rower, TM 2 will get on the bike, and TM 3 will still be on deck. At the turn of the next minute, the rower moves to rest/on deck, the biker moves to the rower, and TM 3 gets on the bike. TMs will continue to move through the rotation for 40 minutes. TM 3 should be the only person working in the last minute.

 

 

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Filed Under: 20+ min, CFE, Monostructural, Team WOD

Thursday, 03 August 2023

2 August 2023 by Leave a Comment

Join us this Friday, 04 August, at any class time for FREE!

No fitness experience is needed!

 

Sprint Drills:

Run 400m*

Rest/walk 200m

 

8 rounds for pace control

*Pick a 400m pace that is tough to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the rest distance by 100m.

These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.

All other members may use Open Gym to make up a missed programmed WOD.

 

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 required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Filed Under: 20+ min, CFE, Iron Club, Lifting, Monostructural, Open Gym

Friday, 28 July 2023

27 July 2023 by 8 Comments

Join us this Saturday, 29 July, at 0900 for FREE!

No fitness experience is needed!

 

Endurance:

20/16 Calories Skied

40/32 Calories biked

60/48 Calories rowed

Rest 2:00

 

4 rounds for time

(40:00 cap)

 

 

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Filed Under: 20+ min, CFE, Monostructural

Thursday, 27 July 2023

26 July 2023 by 1 Comment

 

Join us this Saturday, 29 July, at 0900 for FREE!

No fitness experience is needed!

 

Sprint Drills:

Run 400m*

Rest/walk 300m

 

8 rounds for pace control

*Pick a 400m pace that is tough to maintain, but possible. The goal is to be able to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the pace goal by 5 seconds.

These drills are available to do anytime during the week at your convenience, or Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.

All other members may use Open Gym to make up a missed programmed WOD.

 

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 required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Monostructural, Open Gym

Wednesday, 19 July 2023

18 July 2023 by 10 Comments

Join us this Friday, 21 July, at any class time for FREE!

No fitness experience needed!

Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!

 

Strength:

Pause Front Squat* (PFS) + Front Squat (FS)

Every 2 minutes on the minute, for 10 minutes (5 sets), perform:

2 PFS + 3 FS @ 70% 1-Rm

2 PFS + 2 FS @ 75%

1 PFS + 1 FS @ 80%

1 PFS + 1 FS @ 85%

1 PFS + 1 FS @ 90%

 

For quality

*Pause for 3 seconds in bottom of squat

 

Endurance:

2:00 Max calories skied

1:00 Rest

2:00 Max calories biked

1:00 Rest

2:00 Max calories rowed

1:00 Rest

2:00 Max 25′ shuttle runs (down and back = 1 rep)

1:00 Rest

2:00 Max rep double-unders OR crossover single-unders

 

For score

 

 

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Filed Under: 11-15 min, AMRAP, Bodyweight, CFE, Lifting

Friday, 14 July 2023

13 July 2023 by 2 Comments

Join us this Saturday, 15 July, at 0900 for FREE!

No fitness experience needed!

 

Endurance:

Partner WOD*

0:30 on, 0:30 off* x 4

1:00 on, 1:00 off* x 3

2:00 on, 2:00 off* x 2

1:00 on, 1:00 off* x 3

0:30 on, 0:30 off* x 4

Rest 2:00

1:00* ALL OUT!

 

For total calories

*Instructions:

Team can chose any machine: Rower, Bike, or Ski; but must remain on same machine for the entirety of WOD.

On all sets, while one partner works, the other partner rest. Example: 3-2-1- Go! Partner A works for 0:30, B stands ready. At the 0:30 mark, partner B gets to work while A rest. The team would repeat this until both partners have performed four, 0:30 intervals each. Team then moves directly into the 1:00 rounds, then the 2:00 rounds, and then back down. At the end, the team will rest 2:00 from the end of B’s last interval. Then they both will perform one 0:30 interval each, ALL OUT!

 

 

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Filed Under: 20+ min, AMRAP, CFE, Monostructural, Partner WOD

Thursday, 06 July 2023

5 July 2023 by 4 Comments

Always smiling! Even in pain! LOL!

Join us this Friday, 07 July, at any class time for FREE!

No fitness experience needed!

 

Sprint Drills:

Run 400m*

Rest/walk 300m

 

8 rounds for pace control

*Pick a 400m pace that is tough to maintain, but possible. Goal is to be able to hold specified pace for all 8 rounds. If you successfully completed all rounds at or faster your pace last week, decrease the pace goal by 5 seconds.

These drills are available to do during anytime during the week at your convenience, or at Open Gym. These are not done during a scheduled class.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.

All other members may use Open Gym to make up a missed programmed WOD.

 

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 required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you!

 

*Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.

 

 

Post results and experiences to comments

Filed Under: 20+ min, CFE, Lifting, Monostructural, Open Gym

Wednesday, 05 July 2023

4 July 2023 by 7 Comments

Join us this Friday, 07 July, at any class time for FREE!

No fitness experience needed!

 

Endurance:

Partner WOD

80/64* Calories rowed

80/64 Calories biked

80/64 Calories skied

 

For time

*co-ed cals would be 72

 

…rest 3:00, then…

Run 1-mile

 

For time*

*Time is the sum of both partner’s times

 

 

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Filed Under: 20+ min, CFE, Monostructural

Thursday, 29 June 2023

28 June 2023 by 1 Comment

Join us this Saturday, 01 July, at 0900 for FREE!

No fitness experience needed!

 

Sprint Drills:

Run 400m*

Rest/walk 100m

 

8 rounds for pace control

*Pick a 400m pace that is tough to maintain, but possible. Goal is to be able to hold specified pace for all 8 rounds.

 

Open Gym

1200-1330

Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing.

All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club

Canceled this week only

 

 

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Filed Under: CFE, Iron Club, Lifting

Tuesday, 27 June 2023

26 June 2023 by 7 Comments

MP Ladies representing at “Murph Day”! 

Join us this Saturday, 01 July, at 0900 for FREE!

No fitness experience needed!

 

Endurance:

3,200m Bike

50-ft Hand-over-hand sled pull (140/105)*

1,600m Run

75-ft Hand-over-hand sled pull (140/105)*

800m Ski

100-ft Hand-over-hand sled pull (140/105)*

 

For time

*Or perform rope climbs (13′) – 3, 5, 7

*Sled weight only denotes weight added to sled

 

 

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Filed Under: 20+ min, Bodyweight, CFE, Monostructural

Friday, 23 June 2023

22 June 2023 by 2 Comments

Power outage update:
Power is still out at the gym. Here are the two plans moving forward…

Option 1 – Power restored:
Once power is restored, the following day will be as normal.

Option 2 – Power remains out until Saturday:
Friday-0845,noon,1730 classes only
Saturday-Murph at 0900

With option 2 be advised there is NO ELECTRICITY (which means only one fan on a generator) and no water provided.

Join us this Friday, 23 June, at any class time for FREE!

No fitness experience needed!

Endurance:

Partner WOD, equal work required:

1-2-3-2-1 minutes*

Ski for max calories

Bike for max calories

Row for max calories

For score

*Rest 1:00 between each machine. Partners must change every 0:30 each machine.

 

 

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Filed Under: 20+ min, CFE, Couplet/Triplet, Monostructural, Partner WOD, Uncategorized

Thursday, 22 June 2023

21 June 2023 by Leave a Comment

Power outage update:
Power is still out at the gym. Here are the two plans moving forward…

Option 1 – Power restored:
Once power is restored, the following day will be as normal.

Option 2 – Power remains out til Saturday:
Thursday-closed
Friday-0845,noon,1730 classes only
Saturday-Murph at 0900

With option 2 be advised there is NO ELECTRICITY (which means only one fan on a generator) and no water provided.

Join us this Friday, 23 June, at any class time for FREE!

No fitness experience needed!

 

Sprint Drills:

Run 400m*

Rest/walk 400m

 

7 rounds total sprint time

 

 

Post results and experiences to comments

Filed Under: CFE, Iron Club, Lifting, Monostructural, Open Gym
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