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!   *Private lessons are available to teach these lifts if knowledge and/or application is lacking.     Post results and experiences to commentsRead more

Great Fourth of July WOD with MP family and friends!!   Conditioning: Partner WOD “Hitman II” 22 Push press (95/63) 22 Bar facing burpees 22 Box jumps (24/20″) 16 Push press (115/73) 16 Bar facing burpees 16 Box jumps (24/20″) 10 Push press (135/93) 10 Bar facing burpees 10 Box jumps (30/24″)   For time (10:00 cap)   …Rest 7:00 then… In 10-minutes, as a pair, find one-rep max of the following complex: Power Clean ⇒ Hang Squat Clean ⇒ Jerk   For total weight lifted     Post results and experience to commentsRead more

Endurance: For 8-minutes, row at an easy pace (15% slower than 6:00 pace), every 2-minutes row at 6:00 pace for 60 seconds …then, without stopping rower… For 8-minutes, row at an easy pace (15% slower than 6:00 pace), every 2:30 row at pace 6% faster than 6:00 pace for 30 seconds …then, without stopping rower… For 8-minutes, row at an easy pace (15% slower than 6:00 pace), every 2:45 row at pace 12% faster than 6:00 pace for 15 seconds   For quality of pace control and total distance covered     Post results and experiences to commentsRead more

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time. Family and friends are welcome to join or cheer you on! Regular class schedule resumes on Tuesday.   Conditioning: MPCF Board WOD “1776” 3-person Team WOD Buy-in: 144 Cals biked …then… 132 Kettlebell swings (53/35) 132 Double-unders 132 Double Dumbbell Push Press (2x 50/35) 132 D-ball cleans (100/80) 132 Wall-ball shots (20/14)@(10/9′) 168 Burpees 132 Pull-ups 132 Box jumps (20″) 132 Sit-ups 132 Kettlebell goblet squats (72/55) 132 Dumbbell snatches (50/35) …then… Sell-out: 144 Cals rowed   For time, equal work required   Meaning behind the WOD’s numbers: 144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the...Read more

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time. Family and friends are welcome to join or cheer you on!   Conditioning: “More Kettlebells Please” 30/24 Cal row 30 Double kettlebell deadlifts (2x 70/53) 30/24 Cal bike 30 Alternating kettlebell snatches (53/35) Run 600m 30 Kettlebell swings (53/35) 30/24 Cal ski 30′ Overhead kettlebell lunges* (53/35)   2 Rounds for time (40:00 cap) *30′ with right arm overhead, then 30′ with left arm overhead Compare to Saturday, 25 September 2021     Post results and experiences to commentsRead more