Class schedule this week is: Normal classes on Monday; 0515 and 1200 classes only on Tuesday; 0900 class only on Wednesday at LaFortune Stadium*; classes return to normal starting Thursday. *Please sign-up for Wednesday’s WOD for accountability   General Warm-up: Run 400/Row 500 10m Spiders 10 Army T push-ups 10 Sit-ups 10 Squats 10 Shoulder...Read More

  Conditioning: Partner WOD (co-ed if possible) 30 Synchronized dumbbell front squats (35/25) 80′ Synchronized dumbbell overhead lunges 25 Synchronized alternating dumbbell snatches 70′ Synchronized dumbbell overhead lunges 20 Synchronized alternating dumbbell thrusters 20 Synchronized pull-ups   …rest 5:00, then team up and… “Meet in the middle” With team of MMF or FFM (if possible),...Read More

  General Warm-up: Run 600/Row 750 10m Spiders 12 Army T-pushups 14 Half tacos 6 Deep squats 6 Squats w/ ankle stretch 12 Shoulder press w/T’s 10 Pull-ups Bike 2:00 10m lunges 20m Double waiter walk 10 PVC Passovers 8 Handstand push-ups 4 Low box jumps 4 WOD height box jumps 4 High box jumps...Read More

  Rest Day or… At 0900, Coach Sarah will be hosting a surprise calorie burn, “I ate too much”, WOD! “Angry Girls” Buy-in: Run 1-mile …then… Time with Lola: 30 Double unders 20 Knees-2-elbows 10 Handstand push-ups Time with Nancy: 400m Run 15 Overhead squats (95/63) Time with Kelly: Run 400m 30 Box jumps (24/20″)...Read More

Class schedule for the rest of the week is: Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   Conditioning: Partner WOD “Twas the night” Perform 3 rounds of: 16 Partner plank push-ups* 14 Bar-facing-burpees 12 Power snatches (115/73)   …rest 4:00, then… 4-6-8-10-12 rep rounds of: Power Cleans (135/93) Handstand...Read More

Class schedule for this week is: Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Run 200m Rest 1:00 Run 400m...Read More

  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 12 Row 1200m   For Time* Compare to Monday, 24 December 2018 *The WOD is performed...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 and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend...Read More

  General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Conditioning: Row 500m 15 Clusters (95/63)* 10 Burpees-over-Bar   5 rounds for time...Read More

  General warm-up: 2 rounds of: Run 200/Row 250 8 Spiders 7 T-Push-ups 8 V-ups 7 Deep squats 8 Shoulder press w/T’s …then… Ski 12/8 calories 20m Farmers carry 40 second D-ball rock 10 Knees-2-Elbows 10 Handstand push-ups 50 Jump rope   Specific warm-up: 10 Back squats @ 25% 8 @ 40% 6 @ 55%...Read More