The following classes are canceled this week only. We sincerely apologize for any inconvenience. Tuesday 0630; Wednesday 0630; Thursday 1200; Friday 0630, 0845 Conditioning: Complete as many reps as possible in 4-minutes of: 10 High/lows 10 Alternating dumbbell snatches (50/35) 10 Calories rowed   …rest 3:00, then… Complete as many reps as possible in 4-minutes of: 10 Wall-ball shots (20/14) @ (10/9′) 25-ft Handstand walking 10 Calories biked   …rest 3:00, then… Complete as many reps as possible in 4-minutes of: 10 Burpees 10 Kettlebell swings (53/35) 10 Calories skied   For individual scores and total score   Strength: Push Jerk ⇒ Split Jerk Build to a successful heavy load through the two lift complex. Connect the lifts. After push jerk is locked out, control the barbell down into a dip and immediately drive the barbell back up, receiving it in a split.   For max load     Post...Read more

“SP5 Joseph C. Lupo” US Army veteran, SP5 Joseph C. Lupo, was born on May 18, 1943. During operations in Vietnam, SP5 Lupo was killed in action when the medic truck he was in struck a 500lb enemy booby trap (IED) on August 26, 1967. The cash-in signifies the year when SP5 Lupo was born, and the cash-out signified the year when he was killed in action. Join us TODAY at 0930 for a WOD and potluck lunch after! Everyone is invited!    Conditioning: Hero WOD (with a partner)* “LUPO” Buy-in: 1,943m Row …then… 100 Wall-ball shots (20/14) @ (10/9′) 90 Deadlifts (135/93) 80 Barbell push-ups 70 Box jumps (24/20″) 60 Toes-2-bar 50 Burpees-over-bar 40 Power cleans (135/93) 30 Shoulder-2-overhead (135/93) 20 Alternating stationary lunges (135/93) 10 Thruster (135/93) …then… Sell-out: 1,967m Row   For time *Equal work required. Some exercises have been slightly modified for standardization, and MP maximization....Read more

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Conditioning: 4-person team WOD Conditioning: “All in this together” 80 Burpees-over-rower 80 Handstand push-ups 80 Calories assault bike 80 DB step-overs (20″) @ (70/50) 80 Toes-2-bar 160 Double unders 80 Calories skierg 80 Pull-ups 80-ft Right-arm DB overhead lunge (70/50) 80-ft Left-arm DB overhead lunge (70/50) 80 Calories rowed   For Time *Equal work required. One at a time working. Tag between exercises.     Post results and experiences to commentsRead more

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    Conditioning WOD 1: Fitness Challenge WOD MPCF Board WOD “Annie” 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For Time (10:00 cap)   …rest 5:00, then… Conditioning WOD 2: 8 Bar-facing burpees* Rest 1:00   5 rounds for time (10:00 cap) *2022 Games standard   Strength: Every 90 seconds*, complete 1 complex of the following: Power snatch ⇒ Hang squat snatch ⇒ Overhead squat *Start at 20% of 1-rep max snatch. Add 10% each 90 seconds until 70%, then add 5% every 90 seconds until failure   For quality and max load     Post results and experiences to commentsRead more

Join us Memorial Day at 0930 for a WOD and potluck lunch! Everyone is invited!    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