Register for Saved by the Barbell, Saturday, 31 August 2019   Strength: MPCF Board WOD CrossFit Total Back Squat 1-RM Shoulder Press 1-RM Deadlift 1-RM   For Max Load (45:00 cap) Compare to Tuesday, 05 August 2014     Post results and experiences to commentsRead More

Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019   Strength & Conditioning: 3-person team WOD With a 15:00 cap, perform the following 2 WOD’s: “Fast and Heavy” 300 Double unders 100 Alternating DB snatches (50/35) 30/20 Bar muscle-ups   For time …then with time remaining…...Read More

Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019 No Friday night class this week. Sorry for the inconvenience. All other classes normal.   Conditioning: “Heartburn” 1 mile run …then… 10 rounds of: 7 Thrusters (75/53) 7 Pull-ups 7 Burpees   For time     Post...Read More

Register for Wodapalooza Online Qualifier, starting 21 August Register for Saved by the Barbell, Saturday, 31 August 2019   Rest Day     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...Read More

  Rest Day     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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: 30-20-10 rep rounds of: Calories biked Toes-to-rings   For time Time cap – 7:00   …Rest 1 minute from time cap, then… 15-10-5 rep rounds of: Burpees-over-bar Overhead Squats (135/93)   For time Time cap – 5:00   Flexibility: Side split Middle split Skin-the-cat     Post results and experiences to commentsRead More

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD...Read More

  Conditioning: Row 500m 15 Sumo deadlift high-pull* Run 400m 15 Thrusters* Row 500m 15 Hang power snatch* Run 400m 15 Bar-over-burpees   2 rounds for time *Use the same load for all lifts… 50% body weight   Post results and experiences to commentsRead More

  Rest Day     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 lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*....Read More

  Conditioning: 30′ Handstand walk 20/18 Calories biked 60′ D-ball high carry (100/80) 10 Alternating dumbbell snatches (75/50)   5 rounds for time   Flexibility: Half straddle Middle straddle Pike Butterfly     Post results and experiences to commentsRead More