Conditioning: As many rounds and reps as possible in 7-minutes of the following: 5 Devils press (2x 50/35) 10 Wall-ball shots (20/14)@(10/9′) 15/12 Calories biked   For score   Strength: Shoulder Press Every 1:30, perform the following sets: 4 @ 50% 3 @ 60% 3 @ 70% 2 @ 78% 2 @ 83% 1 @...Read More

Conditioning: As many rounds and reps as possible in 7:00 of: 2 Strict pull-ups 3 Squat cleans (135/93) 40 Speed skips …rest 3:00 and then… As many rounds and reps as possible in 8:00 of: 2 Chest-to-bar pull-ups 3 Squat cleans (155/103) 40 Crossover single-unders …rest 3:00 and then… As many rounds and reps as...Read More

Conditioning: 21 Front squats (115/73) 15 Bar-facing burpees 9 Strict handstand push-ups   4 Rounds for time (30:00 cap)     Post results and experiences in the commentsRead More

Conditioning: 2 rounds of: 12 Shoulder press* (75/53) 12 Toes to bar Rest 2:00 and then… 24 Shoulder press (75/53) 24 Toes to bar Rest 2:00 and then… 24 Toes to bar 24 Shoulder press (75/53) Rest 2:00 and then… 2 rounds of: 12 Toes to bar 12 Shoulder press (75/53)   For time *Barbell...Read More

The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day! MP Iron Club is canceled this week, but the lifts can be performed during Open Gym.   Open Gym 1200-1330 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members...Read More

The class on Friday, July 4th, is at 0900 only, in celebration of our Independence Day!   Conditioning: Partner WOD* 1:00 Max D-ball cleans (100/70) 1:00 Rest 1:00 Max kettlebell deadlifts (70/53) 1:00 Rest 1:00 Max ski for calories   For total score *Each partner does 30 seconds of max reps for each movement  ...Read More

Throwback to cooler weather!!   Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Deadlift* On a 3:00 clock, perform 5 @ 30% 5 @...Read More

  Conditioning: “Death by Duo” Every minute on the minute, perform: Box jump overs (30/24″) At 3-2-1-go, perform 2 box jump overs. Add 2 reps every minute, until failure to complete within the minute.   For Score …Rest 5:00 and then… Every minute on the minute, perform: Kettlebell swings (72/53) At 3-2-1-go, perform 2 kettlebell...Read More

Join us this Saturday for “Murph Day”! There will be two class times for the WOD, 0730 and 0900. Sign up for the one you plan to attend.   Conditioning: Hero WOD “Kalsu”- Partner Version 100 Thrusters (135/93)   For time* (30:00 cap) *At the beginning of each minute, including at 0:00, perform 5 bar-facing...Read More

Conditioning: Partner WOD* 100-ft Handstand walk 80 Calories skied 60 Toes-to-bar 40 Burpee-box-overs (30/24”) 20 Chest-to-bar pull-ups   For time (20:00 cap) *Equal work, one working at a time, and tag between exercises   Strength: Pause* Overhead Squats 5-5-5-5-5-5   Build to a heavy set *Pause for a 3-second count at the bottom    ...Read More