Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after!   Conditioning: 30 seconds work, 60 seconds rest: Wall-ball shots (25/16) @ (10/9′) Kettlebell swings (53/35) Calories rowed   3 rounds for score   Strength: Front Squat 1-rep max   For max load Compare to Monday, 09 May 2022     Post results and experiences in the commentsRead more

Endurance: “Suffer Sandwich” 1-mile Run 150/120 Calories biked 1-mile Run   For time     Post results and experiences in the commentsRead more

Galentine’s 2025! Thank you ladies!   Conditioning: 20 Burpee box jumps (30/24″) 40 Double dumbbell shoulder-to-overhead (2 x 50/35) 60 Crossover single-unders 200-ft Handstand walking 60  Double dumbbell deadlifts (2 x 50/35) 40 GHD Sit-ups 20 Ring dips   For time (30:00 cap)     Post results and experiences in the commentsRead more

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 3:00, perform one set of: Deadlifts 10-10-10-10-10   Build to heavy 10 reps connected   Lift 2: Every 2:00 on the minute Alternating standing dumbbell bicep curls 20-16-12-8-6-4-4   For max load, increase the load each set   Lift 3: Every 3:00, perform one set of: Front Squats 10-10-10-10-10   Build to heavy 10 reps connected   Core Work: Every minute on the minute: Low plank hold 45-30-15-30-45 sec hold …then… 3 rounds of: 10 V-ups to PVC in snatch grip 20 Heel taps 1:00 Rest   For quality   †MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting...Read more

Thank you to our amazing Festivus volunteers!    Conditioning: 10 Chest-to-bar pull-ups 4 Shuttle runs (25-ft down and back = 1) 15 Overhead squats (95/63) 10 Chest-to-bar pull-ups 4 Shuttle runs (25-ft down and back = 1) 12 Overhead squats (115/78) 10 Chest-to-bar pull-ups 4 Shuttle runs (25-ft down and back = 1) 9 Overhead squats (135/93) 10 Chest-to-bar pull-ups 4 Shuttle runs (25-ft down and back = 1) 6 Overhead squats (155/103) 10 Chest-to-bar pull-ups 4 Shuttle runs (25-ft down and back = 1) 3 Overhead squats (185/123)   For time     Post results and experiences in the commentsRead more