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