Important notice for Thanksgiving week: Class are normal Monday through Wednesday. MP will be closed on Thursday in observation of Thanksgiving. Black Friday will have two WOD times, 0900 and 1200 (Please sign up for which one you plan to attend).    Conditioning: Every minute on the minute for 12 minutes*: Minutes 1, 4, 7, and 10: 12 Wall-ball cleans (20/14) Minutes 2, 5, 8, and 11: 8 Chest-to-bar pull-ups Minutes 3, 6, 9, and 12: 4 Strict handstand push-ups …Rest 2 minutes then… Death by kettlebell swings in 6-minutes: On go, perform 3 Kettlebell swings on minute 1 (72/53), then rest. Increase by 3 reps every minute for 5-minutes. Then on the final minute, perform max reps.   For score* * score equals final set of max reps, minus any reps not successfully performed in the first 5 minutes   Strength: Back Squat 5 reps @ 45% 4 reps @...Read more

Skill: 4 push-ups at 32×1 tempo (3 second down, 2 second hold at bottom, and a 1 second up) 5 Sets for quality   Conditioning: Partner WOD 7:00 Max calorie rowed …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 3 Pull-ups 6 Push-ups 9 Squats …Rest 2 minutes then… As many rounds/reps as possible in 7 minutes of* 9 Deadlifts (155/103)** 6 Hang power cleans 3 Shoulder-to-overhead   For total score of calories and reps *For both AMRAPS, partners alternate full rounds **Use same bar for each lift in this portion     Post results and experience to commentsRead more

Conditioning: As many rounds and reps as possible in 4 minutes of: 15/12 Calories biked 10 Alternating dumbbell snatches (50/35) …Rest 2 minutes then… As many rounds and reps as possible in 4 minutes of: 15/12 Calories rowed 10 Burpees over rower …Rest 2 minutes then… As many rounds and reps as possible in 4 minutes of: 30 Speed skips 10 D-ball cleans (100/80)   For total score   Strength: Snatch 6 reps @ 25% 5 reps @ 40% 4 reps @ 55% 3 reps @ 65% 3 reps @ 70% 3 reps @ 75% 3 reps @ 75% 3 reps @ 75%   For quality (18:00 cap)   Post results and experiences to comments  Read more

  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

Join us on TODAY for a free WOD! Available class times are: 0530, 0630, 0845, 1200, 1730   Conditioning: Partner WOD 1:00 work/0:15 transition at the following stations*   Calories ski erg Alternating dumbbell hang clean & jerk (50/35) Stationary plate overhead alternating lunges (45/35) Rope climbs (12′) Double-unders Abmat butterfly sit-ups   4 rounds* for total score *partners each work for a full 0:30 during each minute 1:30 rest between rounds   Post results and experiences to commentsRead more