Friday’s 1730 class and Saturday’s class are cancelled as we are hosting Spring Festivus Games 2025!

But you can still register to volunteer to help with Spring Festivus Games 2025!

 

Open Gym

1200-1330 AND 1700-1830

Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.

 

MP Iron Club†

Lift 1: 

Every 75 seconds, perform one complex of:

1 Power snatch ⇒ 1 Hang squat snatch

 

10 cycles for load and quality

 

Lift 2:

Every 2:00, perform:

Bench Press

10-8-6-4-3-3-3-3 rep rounds

 

For max load on the last set of 3

 

Lift 3:

Every 2:00, perform:

Arnold shoulder press

10-8-6-4-2-2 rep rounds

 

For max load on the last set of 4

 

Lift 4:

Every 2:00, perform:

Alternating standing dumbbell biceps curls

20-16-12-8-4-4 rep rounds

 

For max load on the last set of 2

 

†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