Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 03 – normal schedule. Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High...Read More
Class schedule for next week: December 31 – 0530 and 0900 classes only, January 01 closed, January 02 – normal schedule. Conditioning: 200m Run 80 Sit-ups Slammers (12/8) @ 2m 300m Row 30 Fat Bar Deadlifts (220/150) 1000m Bike 50 Plate-facing Burpees 500m Row 30 Overhead Squats (115/75) 600m Bike 80 Double Unders 200m...Read More
Class schedule for next week: December 31 – 0900 class only, January 01 closed, January 03 – normal schedule. 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...Read More
Wednesday class will ONLY be at 0900. Conditioning: “Merry, Merry Christmas” 3-person Team Part 1a: 7 Worm Push-ups* …then perform remainder of 5:00 AMRAP** of: 20 Front Squats (135/93) 30 Pull-ups 40 Alternating Dumbbell Snatches (50/35) 50 Wall-Ball Shots (25/16) @ (10/9′) Part 1b: Max Calories Rowed in 5:00 2 rounds for score -On round...Read More
Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas Conditioning: Partner WOD 24-20-16-12-8 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Swings (72/53) Alternating Partner Pistols Calories Rowed For Time (15:00 cap) *Equal work required Strength: MPCF Board WOD Max load for 1...Read More
Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas Conditioning: Run 400m 15 Clusters* (75/53) 10 Burpees-over-Bar 5 rounds for time *Clusters are a squat clean and thruster combined. Barbell starts on the ground each rep. Perform a squat clean. From the bottom of the...Read More
Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas 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....Read More
0630 class Tuesday is cancelled this week. Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas Conditioning: Complete as many rounds as possible in 9:00 of: 300m Run 16 Grasshoppers 8 Pull-ups 8 Handstand Push-ups …Rest 2-minutes Complete as many rounds as possible in 7:00...Read More
Conditioning: “Annie are you OK?” 500m Row at beginning of each round 21-15-9 rep rounds of: Dumbbell Thrusters (35/25) Sumo Deadlift High-Pull (65/45) Burpees Med Ball Cleans (20/14) Wall-Ball Shots (20/14) @ (10/9’) For Time Compare to Saturday, 16 December 2017 Flexibility/Mobility: Single Leg Flexion – 2:00/side Ball Tack and Floss – 2:00/side...Read More
