The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: Partner WOD 1800m Row …then directly into… 20 Rounds (alternating full rounds) of: 3 Deadlifts (135/93) 3 Clean and jerks 3 Front squats …then immediately into… 80 Plate push-ups   For time     Post results and experiences to commentsRead more

    The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament!   Open Gym 1200-1330 AND 1700-1830 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club* Lift 1: Every 2:30, perform one cycle of: 1 Power snatch ⇒ 1 Hang squat snatch ⇒ 1 Overhead squat   Start at 25%, increase by 5-10 lbs each cycle. Build to a heavy cycle.   For load   Lift 2: Every 2:30, perform one round… 10-9-8-7-6-5-4-3-2-1 rep rounds of: Back Squat   For heavy single *MP Iron Club programming will be available at both Open Gym times. It is designed to improve every athlete’s lifting ability. The core of this program is to develop the skills and strength needed to improve the Olympic and power...Read more

The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Conditioning: 800m Row 21 Overhead squats (135/93) 600m Row 15 Overhead squats (135/93) 400m Row 9 Overhead squats (135/93) 200m Row   For time   Strength: Deadlift 5 @ 70% of 1-rm   3 Sets for quality     Post results and experiences in commentsRead more

The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament! Endurance: Complete as many rounds as possible in 25 minutes of: 15/12 Calories rowed 15/12 Calories skied 15/12 Calories biked Rest 1:00   For score   Skill: 10 Alternating pistols 5 Strict pull-ups 5 Strict handstand push-ups Rest 1-2:00   3 rounds for quality     Post results and experiences to commentsRead more

The Christmas Party is this Saturday, starting at 1800. Remember to sign up for the ping-pong tournament!   Conditioning: Partner WOD* “Let the Merry begin!” 100-ft Handstand walking 90 Calories biked 80 Wall-ball shots (20/14) @ (10/9′) 70 Double unders 60 Toes-to-bar 50 Calories skied 40 Devil’s presses (2 x 50/35) 30 Calories rowed 20 Chest-to-bar pull-ups 10 Synchro shuttle runs (25-ft down & back = 1)   For time (35:00 cap) *One person working at a time (except on shuttle runs) and tagging between exercises     Post results and experiences to commentsRead more