Christmas Eve classes: 0900 and 1200 only Closed Christmas Day Skill/Accessory: 10 GHD Sit-ups 0:30 Arch hold 1:30 Rest   4 Rounds for quality   Endurance: 3:00 Bike for max calories 1:00 Rest 3:00 Row for max calories 1:00 Rest   3 Rounds for total calories     Post results and experience to commentsRead more

First shower room complete! Christmas Eve classes: 0900 and 1200 only Closed Christmas Day Conditioning: 25/20 Calories row 15 Thrusters (75/53) 5 Wall walks   6 Rounds for time (30:00 cap)     Post results and experience to commentsRead more

Endurance: Partner WOD 20:00 Row for max meters*   *Partners must switch out on the rower every two minutes While one partner is rowing for max meters the other partner is working on the following to accumulate total reps.  Each round consists of each athlete rowing for 2:00 and performing the exercise listed below for 2:00:   Round 1: Double-unders Round 2: Burpee box jumps (30/24″) Round 3: Dumbbell clean and jerk (50/35) Round 4: Sit-ups Round 5: Dumbbell stationary lunges (50/35)   For two total scores, meters rowed and reps completed     Strength: Jerk 8 @ 25% 1RM 6 @ 35% 5 @ 45% 4 @ 55% 3 @ 65% 3 @ 75% 2 @ 80% 1 @ 85% 1 @ 85% 1 @ 85% 1 @ 85%   For qualityRead more

Join us TODAY for a FREE WOD! Class times: 0530, 0630, 0845, 1200, 1730   Skill: 10 Single leg kettlebell crossovers (5/leg) 0:30 Rest 10 Glute bridges with a 0:20 pause at the last rep 0:30 Rest   4 Rounds for quality   Conditioning: 25/20 Calories ski 30 Push-ups 35 Kettlebell swings (53/35) 40 Wall-ball shots (20/14)@(10/9’) 40/32 Calories biked 35 Kettlebell sumo deadlift high pulls (53/35)* 30 Pull-ups 25/20 Calories rowed   For time (20:00 cap) *Athletes must use same kettlebell weight for both the kettlebell swings and the sumo deadlifts     Post results and experience to commentsRead more

Join us tomorrow for a FREE WOD! 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