Join us TODAY for a FREE trial day! No fitness experience needed. We can modify everything! Gym closed Monday, December 26th. Merry Christmas!   Conditioning: 25/20 Calorie bike 30 Front Rack Box Step Ups (75/53) (24/20”) 25/20 Calorie row 30 Back Rack Box Step Ups 25/20 Calorie ski 30 Front Rack Box Step Ups   For Time (18:00 cap)   Skill/Accessory Work: Low plank holds 0:30 Hold 0:30 Rest 0:30 Hold 0:30 Rest 0:45 Hold 0:45 Rest 0:45 Hold 0:45 Rest Max hold   For max hold time on last set     Post results and experiences to commentsRead more

Join us this Friday, December 23rd for a FREE trial day! No fitness experience needed. We can modify everything! Gym closed Monday, December 26th. Merry Christmas!   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 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 you!  ...Read more

Join us this Friday, December 23rd for a FREE trial day! No fitness experience needed. We can modify everything! Gym closed Monday, December 26th. Merry Christmas!   Conditioning: Partner WOD* “Cindy Lou and the Grinch” As many rounds and reps as possible in 30-minutes of the following: 3 Weighted strict pull-ups (35/25) 6 Deficit plate push-ups (2″ deficit)* 9 Front squats (135/93)   For score *Partners alternate exercises throughout rounds. Must tag between exercises. Each hand will be on a 2″ plate, and so will the feet. ONLY the chest is allowed to touch the ground each rep.     Post results and experiences to commentsRead more

Join us this Friday, December 23rd for a FREE trial day! No fitness experience needed. We can modify everything! Gym closed Monday, December 26th. Merry Christmas!   Endurance: “Tabata These Gifts” For the following exercises, perform 0:20 of work, following by 0:10 rest for 8 rounds*… Ski for max calories Bike for max calories Row for max calories   For total calories *Rest 4 minutes after each machine   Strength: 2 Push jerk + 2 Split Jerk @ 50% of 1-RM Jerk 2 Push jerk + 2 Split Jerk @ 60% 2 Push jerk + 1 Split Jerk @ 65% 2 Push jerk + 1 Split Jerk @ 70% 2 Push jerk + 1 Split Jerk @ 75%   For quality     Post results and experiences to commentsRead more

.Join us this Friday, December 23rd for a FREE trial day! No fitness experience needed. We can modify everything! Gym closed Monday, December 26th. Merry Christmas!   Conditioning: Partner WOD* 1:00 Max d-ball cleans (100/70) 1:oo Rest 1:00 Max kettlebell deadlifts (72/53) 1:oo Rest 1:00 Max ski for calories 1:oo Rest   2 Rounds for total score *Each partner does 30 seconds of max reps each movement   Strength: Every two minutes on the minute, complete 1 Deadlift*   For heaviest load   *Athlete starts with 40% of their 1-rep max deadlift, for first 5 sets, add 10%. After 80%, add 5% every two minutes until failure.     Post results and experiences to commentsRead more