Register to compete or volunteer for Spring Festivus Games 2025!

 

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:

On an every 2-minute clock:

Sotts Press

3 @ 25% of 1-rm snatch

3 @ 30%

2 @ 35%

2 @ 40%

1 @ 45%

1 @ 50%

 

For quality and proper positioning

 

Lift 2:

On an every 2-minute clock:

Tempo* Overhead Squat

3 @ 30%

3 @ 40%

3 @ 50%

3 @ 55%

3 @ 60%

3 @ 65%

3 @ 70%

1 @ 80-85%

1 @ 80-85%

1 @ 80-85%

 

For quality

*Tempo is 3 seconds down, 2 seconds pause in bottom, explode up

 

Lift 3:

On an every 2-minute clock:

Tempo* Back Squat

3 @ 30%

3 @ 40%

3 @ 50%

3 @ 55%

3 @ 60%

3 @ 65%

3 @ 70%

1 @ 80-85%

1 @ 80-85%

1 @ 80-85%

 

For quality

*Tempo is 3 seconds down, 2 seconds pause in bottom, explode up

 

 

†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.

 

 

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