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

Join us this Friday for a FREE WOD!   Conditioning: Partner WOD 60 Single arm devil presses (50/35) 40 Dumbbell box step ups (24/20″)(50/35) 20 Rope climbs (12′) 40 Alternating arm dumbbell push-ups 400-ft Single arm dumbbell overhead walking lunges (50/35)*   For time (35:00 cap)   *Special instructions: Equal work required, one person working at a time. Each athlete uses the same dumbbell throughout workout. On overhead lunges, switch arms every 50-ft     Post results and experiences to commentsRead more

Join us this Friday for a FREE WOD!   Conditioning: Complete as many rounds and reps as possible in 5-minutes of: 21 Calories rowed 21 Thrusters (95/63) 21 Butterfly ab-mat sit-ups   For score …rest 2:00, then… Complete as many rounds and reps as possible in 5-minutes of: 15 Calories rowed 15 Thrusters (125/83) 15 Butterfly ab-mat sit-ups   For score …rest 2:00, then… Complete as many rounds and reps as possible in 5-minutes of: 9 Calories rowed 9 Thrusters (135/93) 9 Butterfly ab-mat sit-ups   For score   Strength: Pause Front Squats (3 second) 5 @ 45% 5 @ 55% 4 @ 65% 4 @ 70 % 3 @ 75% 3@ 80% 3@ 80% 3 @80%   For quality     Post results and experiences to commentsRead more

Join us this Friday for a FREE WOD!   Skill: Handstand 0:30 Handstand hold 1:00 Rest   4 rounds for quality   Conditioning: “Seriously?!” 600m Run …then… 2 rounds of: 15 GHD Sit-ups 20 Fat Bar Deadlifts (220/150) 25 Double Unders 25 Burpees 20 Overhead Squats (115/73) 15 Pull-ups …then… 750m Row   For time Compare to Saturday, 21 August 2021     Post results and experiences to commentsRead more