The gym will be closed this Thursday in observance of Thanksgiving. There will be one class on Friday, 29 Nov at 0900. Regular schedule resumes Saturday. Conditioning: 12 Thrusters (65/43) 12 Toes-to-bar 36 Cross-over single-unders   3 Rounds for time (8:00 cap)   …Rest 3:00 and then…   12 Thrusters (65/43) 12 GHD sit-ups 36...Read More

Congratulations and good luck to Coach Mark Heiliger and Jeff Fisher on your Hyrox race today! You are both APE STRONG! Conditioning: “A Bike Ride With Diane” 21-15-9 Deadlifts (225/153) Handstand push-ups 30/24 Calories biked after every rep round   For time (15:00 cap)   Strength: Front Squat 3 @ 85% of 1-rm   4...Read More

Conditioning: 3-Person Team WOD, equal work required 3 Rounds, alternating full rounds: 25-ft Dumbbell overhead walking lunges (2 x 35/25) 10 Chest-to-bar pullups 10 Devils press (2 x 35/25) 25-ft Dumbbell overhead walking lunges (2 x 35/25) …then immediately into Part 2: 900m Row (3 x 300m) …then immediately into Part 3: 75 Kettlebell swings...Read More

Conditioning: 2 Squat cleans (155/103) 3 Bar muscle-ups 12/9 Calories rowed/skied*   5 Rounds for time *Athlete may do any combination of row and/or ski (15:00 cap)   Strength: Every 2 minutes, perform the following complex: 1 Power clean ⇒ 1 Front squat ⇒ 1 Squat clean @ 60% of 1-rm clean @ 65% @...Read More

Conditioning: As many reps as possible in 12 minutes of: 1-2-3-4… Handstand push-ups 2-4-6-8… Box jumps (30/24″)   For score   Strength: Bench Press Every 3 minutes perform: 5 @ 75% of 1-RM   4 Sets* for quality *10 Push-ups after each set     Post results and experiences to commentsRead More

Conditioning: Partner WOD, equal work 500m Row 30 Squat snatches (135/93) 150-ft Handstand walking 30 Squat snatches (135/93) 500m Row   For time (20:00 cap)   Skill/Accessory 10/side Bulgarian split squats*   3 Sets *Athlete may increase load or stay at same weight throughout     Post results and experiences to commentsRead More

Happy Veteran’s Day! Thank you all for your dedication to freedom and selfless service! Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in...Read More

  Conditioning: “Half-Hyrox”* 500m Run 500m Ski 500m Run 25m Sled push (445/335) 500m Run 25m Sled pull (335/225) 500m Run 50m Burpee broad jumps 500m Run 500m Row 500m Run 100m Kettlebell farmer carry (2 x 70/53) 500m Run 50m Sandbag lunges (70/50) 500m Run 50 Wall-ball shots (20/14) @ (10/9′)   For time...Read More

  Conditioning: Partner WOD* As many rounds and reps as possible in 12-minutes of the following: 12/9 Calories skied 8 Alternating dumbbell clean and jerks (50/35) 4 Devils press (2 x 50/35) 8 Burpees-over-dumbbells 12/9 Calories biked   For score *(alternate exercises, tag between exercises)   Strength: Every 2 minutes perform on set of the...Read 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 MP Iron Club programming will be available at both Open Gym times. It is designed to improve every...Read More