Register here for the 2025 Community Cup

 

Open Gym

1200-1330 AND 1700-1830

Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1: 

Option 1: CrossFit Community Cup WOD 3

In 20:00 find….

1-Rm front squat

1-Rm hand power clean

 

For load

Option 2:

Front squat

Warm up to your 70% and then….

On a 2:00 clock…

5 @ 70%

5 @ 75%

5 @ 75%

5 @ 80%

5 @ 80%

 

And then….

 

Hang power clean

On a 2:00 clock:

5 @ 40%

5 @ 50%

5 @ 60%

4 @ 70%

3 @ 75%

 

For quality

 

Lift 2:

Shoulder Press

On a 2:00 clock:

4 @ 40%

4 @ 50%

4 @ 60%

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

Core Work:

50 Butterfly ab-mat sit-ups

Accumulate 2:00 low plank hold

50 Butterfly ab-mat sit-ups

 

For time

 

†MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power lifts.

 

 

Post results and experiences in the comments