Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Strength: Squat snatch 3 reps at 60% 2 reps at 65% 1 rep at 70% 3 reps at 60% 2 reps at 65% 1 rep at 70% 1 rep at 75% 1 rep at 75%   For quality   Endurance: Complete as many reps in 2-minutes as possible of: 25/20 Calories biked Max rep alternating dumbbell hang clean and jerk (50/35)   4 sets for score* *Rest 2-minutes between sets     Post results and experiences to commentsRead more

Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Conditioning: 35 Chest-to-bar pull-ups* 35 Toes-to-bar*   For time (15:00 cap) *Each time you break, perform 100-ft single-arm overhead walking lunge (50/35)   Accessory: 10 Seated good mornings (45/33) 5/5 Single-Arm kettlebell deadlift (53/35) 10 Superman holds with a 3-second pause at the top 0:45 Hollow hold 25 Abmat sit-ups   2 sets for quality     Post results and experiences to commentsRead more

Join us today, Saturday, 29 July, at 0900 for FREE! No fitness experience is needed!   Conditioning: Partner WOD 400m Farmer’s walk (2 x 50/35) 80 Squats/Plank hold 70 Pull-ups/Superman hold 60 Sit-ups/Wall sit hold 50 Burpees/Static hang 40 Ground-to-overhead (95/63)/Handstand hold 30 Deadlifts (225/153)/Hollow hold 200m Farmer’s walk (2 x 50/35)   For time (40:00 time cap) Compare to Wednesday, 16 November 2022   Instructions: Both partners perform the Farmer’s walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until the hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.     Post results and experiences to commentsRead more

Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed!   Endurance: 20/16 Calories Skied 40/32 Calories biked 60/48 Calories rowed Rest 2:00   4 rounds for time (40:00 cap)     Post results and experiences to commentsRead more

  Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed!   Sprint Drills: Run 400m* Rest/walk 300m   8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. The goal is to be able to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the pace goal by 5 seconds. These drills are available to do anytime during the week at your convenience, or Open Gym. These are not done during a scheduled class.   Open Gym 1200-1330 Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing. 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...Read more