Join us this Friday, December 10th at 1800 for our Christmas Party potluck! Conditioning: Row 1000m 10 GHD back extensions 15 Squat cleans (95/63) 20 Handstand push-ups Bike 500m 25 Pull-ups 30′ Handstand walk 35 Double-unders Ski 250m   For time (15:00 cap)   Strength: Clean 8@25% 1RM 6@35% 5@45% 4@55% 3@65% 3@75% 2@80% 1%85% 1%85% 1%85% 1%85%   For quality   Post results and experience to commentsRead more

Join us TODAY at 0900 for a FREE class! Everyone is welcome! Skill Work: Pistol Conditioning Pole assisted one-legged static hold 0:30 Right 0:30 Rest 0:30 Left 0:30 Rest   3 Rounds for quality   Then immediately into…   20 Straight legged lifts over kettlebell (10/side) 1:00 Rest   3 Rounds for quality   Conditioning: Partner WOD As many rounds and reps as possible* in 20:00 of the following:   10 Plate-facing burpees 10 Abmat sit-ups 10 Kettlebell swings (72/53)   For score and max calories   * Partner A completes full round of above while Partner B is rowing for max calories.  When Partner A completes full round, partners switch and Partner A continues the row for max calories while Partner B performs one round of the AMRAP. Partners continue in this fashion for 20:00.     Post results and experience to commentsRead more

  Join us this Saturday at 0900 for a FREE class!  Everyone welcome! Endurance: 300m Run 375m Row 2:00 Rest   4 Rounds for total time (20:00 cap)   Strength: Hang Power Clean 6 reps @ 25% 5 reps @ 40% 4 reps @ 55% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 75% 2 reps @ 75%   For quality (18:00 cap)     Post results and experiences to commentsRead more

Join us this Saturday at 0900 for a FREE class!  Everyone welcome!   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 Saturday at 0900 for a FREE class!  Everyone welcome!   Conditioning: As many rounds and reps as possible in 15 minutes of: 5 Single-arm dumbbell overhead squat with right arm (50/35) 5 Single-arm dumbbell overhead squat with left arm (50/35) 5 Bar muscle-ups 30′ Single-arm dumbbell overhead walking lunge with right arm (50/35) 10 Wall-ball shots (25/16)@(10/9′) 30′ Single-arm dumbbell overhead walking lunge with left arm (50/35)   For score   Strength: Shoulder Press 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80%   For quality     Post results and experiences to commentsRead more