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

Conditioning: Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories skied 20 Push-ups   …rest 3:00, then…   Complete as many rounds and reps as possible in 6 minutes of: 12/9 Calories rowed 10 Alternating dumbbell snatches (70/50)   For scores (each and total)   Skill/Accessory Work: 5/side Kettlebell curtsy step downs* 5/side Single leg kettlebell deadlift crossover* 5/side Pistols   3 rounds* for quality *Athlete chooses to increase the weight each round or remain the same     Post results and experiences in the commentsRead more

Strength: Every 2:00 on the minute, perform 1 Hang squat clean ⇒ 1 shoulder to overhead 1 @ 25% 1 @ 35% 1 @ 45% 1 @ 55% 1 @ 65% 1 @ 75% 1 @ 85% 1 @ 90-95%   For quality   Conditioning: Partner WOD, alternating full rounds, tagging between rounds NOT  required  As many rounds and reps as possible in 9 minutes of: 1 Shoulder to overhead (215/143) 2 Bar muscle ups OR 1 burpee + 3 chest to bar pull-ups 3 Hang squat cleans (215/143) 4 Handstand push-ups   For score     Post results and experiences in the commentsRead more