Throwback to cooler weather!!   Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Deadlift* On a 3:00 clock, perform 5 @ 30% 5 @ 40% 5 @ 50% 5 @ 60% 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85%   For quality *NOT connected reps. Must release the hands from the barbell between every rep.   Lift 2: Shoulder Press On a 2:00 clock: 5 @ 35% 5 @ 45% 4 @ 55% 4 @ 65% 3 @ 75% 3 @ 80% 3 @ 85% 3 @ 85% 3 @ 85% 3 @ 85% 3 @ 85%   For quality   Lift 3: On a 2:00 clock, perform: 10 Top-to-top Double Dumbbell Bench Press 4...Read more

  Conditioning: “Death by Duo” Every minute on the minute, perform: Box jump overs (30/24″) At 3-2-1-go, perform 2 box jump overs. Add 2 reps every minute, until failure to complete within the minute.   For Score …Rest 5:00 and then… Every minute on the minute, perform: Kettlebell swings (72/53) At 3-2-1-go, perform 2 kettlebell swings. Add 2 reps every minute, until failure to complete within the minute.   For score(s)     Post results and experiences in the commentsRead more

Conditioning: As many rounds and reps as possible in 20 minutes of: 10 Calories bike* 10 Sandbag cleans (100/75) 10 Calories row* 10 Dumbbell snatches (50/35) 10 Calories ski* 100′ Sandbag carry (100/75)   For score *Add 5 calories to each round   Core Work: 10 V-ups 10 Butterfly sit-ups 30 Heel taps 0:30 Low plank hold 1:00 Rest   3 Rounds for quality     Post results and experiences in the commentsRead more

Join us this Saturday for “Murph Day”! There will be two class times for the WOD, 0730 and 0900. Sign up for the one you plan to attend.   Conditioning: Hero WOD “Kalsu”- Partner Version 100 Thrusters (135/93)   For time* (30:00 cap) *At the beginning of each minute, including at 0:00, perform 5 bar-facing burpees. Partners will alternate each minute. At the countdown of “3-2-1 GO!”, partner A starts by completing 5 burpees, then performs as many thrusters as possible for the remainder of the minute. At the end of the minute, partner A tags partner B, who then does 5 burpees followed by max reps thrusters for the remaining time in that minute. While one partner is working, the other rests. This cycle continues until the team has completed a total of 100 thrusters.     Post results and experiences in the commentsRead more

Conditioning: Partner WOD* 100-ft Handstand walk 80 Calories skied 60 Toes-to-bar 40 Burpee-box-overs (30/24”) 20 Chest-to-bar pull-ups   For time (20:00 cap) *Equal work, one working at a time, and tag between exercises   Strength: Pause* Overhead Squats 5-5-5-5-5-5   Build to a heavy set *Pause for a 3-second count at the bottom     Post results and experiences in the commentsRead more