Reminder, 0900 will be the only class on Tuesday. Join us this Friday, 07 July, at any class time for FREE! No fitness experience needed!   Conditioning: 200m Ski 30 Handstand shoulder taps 400m Run 50-ft Single arm right overhead walking lunges (50/35) 600m Row 70 Double unders 800m Run 70 Unbroken single unders 600m Row 50-ft Single arm left overhead walking lunges 400m Run 30 Single arm dumbbell thrusters (50/35)* 200m Ski   For time *Must be 15 each arm. Athletes choice on how to partition.     Post results and experiences to commentsRead more

Join us today, Saturday, 01 July, at 0900 for FREE! No fitness experience needed!   Strength: Shoulder Press 5 Shoulder press* + 10 double dumbbell push press* 5 Shoulder press + 8 double dumbbell push press* 5 Shoulder press + 6 double dumbbell push press* 5 Shoulder press + 4 double dumbbell push press* 5 Shoulder press + 2 double dumbbell push press*   For quality *All sets of shoulder press are at the same load (75-80% of 1-RM SP). *Increase DB load each set.   Conditioning: Partner WOD 15/12 Cal bike 15 Toes-to-bar 50-ft Farmers carry (2×70/50)   4 rounds* for time (8:00 cap) *Alternate exercises   …rest 5:00, then… 15/12 Cal row 10 Burpees-over-rower 15 Alternating dumbbell snatches (50/35)   4 rounds* for time (11:00 cap) *Alternate rounds     Post results and experiences to commentsRead more

Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed!   Skill: Every minute on the minute for 6-minutes, perform: Odd minutes: 3 Wall-walks Even minutes: 6 Alternating dumbbell squat snatches*   For quality *Increase dumbbell weight each round.   Conditioning: In 7-minute, perform: 800m Run Heavy single snatch   For load   …rest 3-minutes, then… 8 Power snatches (135/93) 800m Run   For time (7:00 cap)     Post results and experiences to commentsRead more

Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed!   Sprint Drills: Run 400m* Rest/walk 100m   8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. Goal is to be able to hold specified pace for all 8 rounds.   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 Canceled this week only     Post results and experiences to commentsRead more

Join us this Saturday, 01 July, at 0900 for FREE! No fitness experience needed!   Conditioning: With 1:00 work/1:00 rest, perform the following: Max rep axle bar deadlifts (220/150) Max rep bench press (155/103) Max rep squat cleans (135/93)   3 rounds* for score *Rest 2:00 between rounds     Post results and experiences to commentsRead more