Join us today Friday, 18 August, at any class time for FREE! No fitness experience is needed!   Conditioning: Festivus October 2023 Partner WODs #3 and #4 “Toss it, I’m Over it!”* (#3) Row for calories in 13-minutes† …simultaneously… Complete as many rounds and reps† as possible in 13-minutes of: 5 Pull-ups 10 Floor press (2×50/35) 15 Wall-ball shots (20/14) @ (10/9′) 20 Box overs (24/20″)   For calories and score   …Rest 12:00, then…   “Get on Up, ‘n Git Down”* (#4) 42-30-18 Sumo deadlift high pull (95/65) 21-15-9 Synchro burpees over same bar   For time (10:00 cap)   *If you have a better name suggestion, let me know. We can submit ideas until next month. †One partner will be on the rower rowing, while the other partner performs a complete round. Once a round is finished, partners will switch and continue working. Partners will switch after each...Read more

Join us this Friday, 18 August, at any class time for FREE! No fitness experience is needed!   Sprint Drills: Sprint 400m Rest/walk 400m   6 rounds for total sprint time   Open Gym 1200-1330 Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for...Read more

Join us this Friday, 18 August, at any class time for FREE! No fitness experience is needed!   Conditioning: 3-person team WOD “Are you sure we can’t have 4?” 75 Calories rowed 75 Burpees-over-rower 75 Knees-to-elbows 75 DB box step-overs (20″) @ (70/50) 75 Handstand push-ups 75 Pull-ups 75-ft Right-arm DB overhead lunge (70/50) 75-ft Left-arm DB overhead lunge (70/50) 75 Calories biked   For Time (35:00 cap) *Equal work required. One at a time working. Tag between exercises.     Post results and experiences to commentsRead more

Join us this Friday, 18 August, at any class time for FREE! No fitness experience is needed!   Conditioning: In a 7-minute window, perform the following: 800m Ski 400m Run Max rep double unders in the remaining time …rest 3:00, then… Double under reps from above 400m Run 800m Ski   For score in the first part and time in second (20:00 cap)   Strength: Deadlift 5 sets of 3 connected reps at 80-90%   For quality     Post results and experiences to commentsRead more

Join us this Friday, 18 August, at any class time for FREE! No fitness experience is needed!   Conditioning: 15 Double dumbbell snatch (2×40/25) 10 Box jumps w/ step down (24/20″) 10 Toes-to-bar 10 GHD sit-ups 15/12 Calories biked   4 rounds* for time *Rest 2:00 between rounds. Perform exercises within rounds in any order of the athlete’s choosing.     Post results and experiences to commentsRead more