Skill: Goblet Cossack squats 3 sets* of 8 reps *Increase load each set   Single leg kettlebell deadlift crossover 2 sets* of 10 reps *increase load on second set if successful on first   Endurance: 5:00 Bike @ 89% of 6-minute bike test* Rest 1:00 5:00 Row @ 89% of 6-minute row test* Rest 1:00   2 rounds for quality of pace control *If you do not have one of the 6-minute tests, we will perform it first in place of round one. If you do not have either, we will perform one in place of round one, and the other in place of round 2.     Post results and experiences to commentsRead 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

In honor of Veteran’s Day tomorrow, November 11, choose one of the following Hero WOD’s: Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.   Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple...Read more

New profile pic?!   Conditioning: 200m Ski erg 40 Grasshoppers 35 Push-ups 30/24 Calories rowed 25 Sit-ups 20 Shoulder press (75/53) 600m Run 15 Pull-ups 10 Ring dips 1200m Bike   For time (20:00 cap)   Strength: Push Jerk 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 3 reps @ 75% 3 reps @ 75% 3 reps @ 75% 3 reps @ 75%   For quality     Post results and experiences to commentsRead more

  Skill: Handstand work 0:30 Hollow hold 0:30 Rest 0:30 Nose & toes handstand hold 0:30 Rest   4 sets for quality   Conditioning: Partner WOD Complete as many rounds and reps as possible in 15-minutes of: 20 Clusters (95/63) 50′ Overhead walking lunges* (95/63) 20 Burpees-over-bar   For score *Partner A completes 25′, then once barbell is on the ground, partner B snatches their barbell and then performs their 25′. Other movements are equal work, but allowed to be broken up as needed.     Post results and experiences to commentsRead more