Christmas week schedule: Monday—regular hours, Tuesday—no 1730 class, Wednesday and Thursday—closed, and Friday—regular hours.   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 1200m Row...Read More

MP Iron Club* and 1730 Open Gym are canceled this week. We are very sorry for any inconvenience.   Open Gym 1200-1330 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.   Post results and experiences...Read More

Strength: Shoulder Press Build to a heavy 4-rep max and then use that weight… Max reps push press Rest 2:00   3 Sets for max reps   Conditioning: 1:00 Calories biked 1:00 D-ball cleans (100/70) 1:00 Calories rowed 1:00 Sandbag Zercher squats (70/50) 1:00 Calories skied 1:00 Strict pull-ups 1:00 Rest   2 rounds for...Read More

  Conditioning: Complete as many reps* as possible in 3:00 of: 30 Double unders 20/16 Calories row/bike/ski** 10 Shoulder-to-overhead (95/63) Max rep burpees-over-bar …rest at 1:00, then repeat…   7 round for score *Total burpees is the score of max reps **Each apparatus must be used at least twice     Post results and experiences...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* Lift 1: Split Jerk 1-1-1-1-1-1-1-1 Every 2 minutes, starting at 30% C & J, perform 1 split jerk, then add 5-10%,...Read More

Congratulations Coach Mark! The 2024 Ping Pong Champ! Conditioning: Partner WOD 10 Dumbbell bench press (2 x 50/35) 10 Toes to bar   10 Rounds for time, partners alternate rounds   …Rest 5:00 and then…   3ooom Bike 30 Squat cleans (155/103) 30 Handstand push-ups   For time, equal work, split reps as desired (30:00...Read More

Conditioning: On a running clock… From 0:00 to 5:00… Establish a 1-rep max snatch …Rest 1:00… From 6:00 to 11:00, as many rounds and reps as possible of: 2 Double dumbbell front squats* (2 x 50/35) 2 GHD sit-ups* …Rest 1:00… From 12:00 to 17:00… Establish a 1-rep max snatch   For TWO scores (total...Read More

Endurance: 800m Row 800m Run 800m Ski 2400m Bike   For time* *Athlete may break up these meters in any way and may accumulate in any order (20:00 cap)   Strength: Back Squat 5 @ 70% of 1-rm   3 Sets for quality     Post results and experiences in commentsRead More

    The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament!   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* Lift...Read More

The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: 800m Row 21 Overhead squats (135/93) 600m Row 15 Overhead squats (135/93) 400m Row 9 Overhead squats (135/93) 200m Row   For time   Strength: Deadlift 5 @ 70% of 1-rm   3 Sets for quality  ...Read More