Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!   Conditioning: 2 rounds of: 50′ Double dumbbell front rack walking lunges (2 x 50/35) 50 Double-unders 50′ Handstand walk 50 Double unders …Rest 5-minutes, then… 2 rounds of: 50′ Double dumbbell front rack walking lunges (2 x 50/35) 50 Double-unders 50′ Handstand walk 50 Double unders   For time   Skill: 10 Single leg kettlebell cross0vers* 1:30 Rest   3 Rounds for quality *Athlete increases load each set if successful on previous set     Post results and experiences to commentsRead more

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!   Strength: Every two minutes on the minute, complete 1 Front squat*   For load   *Athlete starts with 40% of their 1-rep max front squat, for first 5 sets, add 10%. After 80%, add 5% every two minutes until failure.   Accessory: 100 Abmat sit-ups   For time (6:00 cap)     Post results and experiences to commentsRead more

Conditioning: “Baller” Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform: 10 Sit-up Slammers (20/14) @ 2m 15 Ball Cleans* 20 Overhead Walking Lunges 25 Ball Push-ups Run 400m (w/ ball)   3 rounds for time *Ball Cleans are squat cleans.   …rest 5-7 minutes, partner up and…. 100 Calories Biked For Time (~equal work)   Compare to Monday, 14 September 2020     Post results and experiences in commentsRead more

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi. Celebrating Veteran’s Day! Thank you to all who are serving or have served! Join us for a FREE trial class TODAY, Nov 11th! No experience required, we can modify everything!   Conditioning: Hero WOD “Jack” Complete as many rounds and reps as possible in 20-minutes of: 10 Push Press (115/73) 10 Kettlebell swings (53/35) 10 Box jumps (24/20″)   For score     Post results and experiences in commentsRead more

Join us for a FREE trial class Friday, Nov 11th! No experience required, we can modify everything!   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!   *Separately scheduled private lessons are available to teach these...Read more