Legends online qualifier REGISTER HERE!   Skill: Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side lying shoulder flexion* 10 Side lying shoulder adduction* 10 Side lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: MPCF Board WOD “Ellen” 20 Burpees 21 Alternating dumbbell snatches (50/35) 12 Double dumbbell thrusters (50/35)   3 Round for time Compare to Saturday, 13 February 2021     Post results and experiences to commentsRead more

Legends online qualifier REGISTER HERE!   Accessory/Skill Work: 10 GHD back extensions with 2x2x2 tempo 10 Hip thrusts 1:00 Rest   3 Rounds for quality   Conditioning: Partner WOD 10/8 Rope climbs (14′) 20 Double dumbbell front squats (50/35) 40′ Double dumbbell overhead walking lunges (50/35)   6 rounds for time     Post results and experiences to commentsRead more

Strong work to all the members who participated in the 2022 Fitness Challenge! Here are the winners…. Rx men: Henry Smith Rx Women: Michelle Millstead 55+ Men: John Grace 55+ Women: Vernice Bersche   Legends online qualifier REGISTER HERE!   Conditioning: 25/20 Calories biked 20 D-ball cleans (100/70) 30 Shoulder to overhead (95/63) 40/32 Calories rowed 30 Wall-ball shots (20/14)@(10/9′) 20 Toes-to-bar 400m Run   For time (15:00 cap)   Strength: Overhead squat 6 @ 30% 5 @ 45% 4 @ 60% 3 @ 70% 4 @ 80% 4 @ 80% 4 @ 80% 4 @ 80%   For quality     Post results and experiences to commentsRead more

Legends online qualifier REGISTER HERE!   Open Gym 1200-1330 For all UNLIMITED members   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!   *Separately scheduled private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

Legends online qualifier REGISTER HERE!   Endurance: Partner WOD 150 Calories ski* 150 Calories row* 150 Calories bike*   For time *Accumulate calories on each machine by performing 30 seconds (partner A), 30 seconds (partner B) continuous for 4:00, then rest 1:00. During rest, partner team will rotate to next machine, and repeat process. After one round has been completed on each machine, the rotation starts over, and team continues this pattern until all calories are complete. If team completes calories on one machine, with time remaining in the 4:00, working partner can go to next machine in rotation, and continue process until the 4:00 block is complete. Team will then stay on that machine for the next rotation.     Post results and experiences to commentsRead more