Class schedule for this week is: Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal   General Warm-up: Bike 2:00 10 Spiders 10 Push-ups Row 2:00 10 Sit-ups 10 Squats Ski 2:00 10 Ring rows 10 SP w/T’s Run 300m   Endurance: Run 200m Rest 1:00 Run 400m Rest 2:00 Run 600m Rest 3:00 Run 600m Rest 2:00 Run 400m Rest 1:00 Run 200m   For total sprint time (Sprint time = total time – 9:00 of rest)   Specific warm-up: 10 PVC passovers 10 PVC OHS 5 OHS @ (25%) 5 Pull-ups 4 OHS @ (50%) 4 Pull-ups 3 OHS @ (65%) 3 Pull-ups 2 OHS (75%)   Strength & Skill: For quality: 3 Overhead squats (75% 1RM) 5 Strict pull-ups   7 rounds   Mobility: Quad smash Reclined spinal twist Twisted cross     Post results and experiences to commentsRead more

  Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps (30/24″) 10 Kettlebell Swings (53/35) 11 Handstand Push-ups 12 Row 1200m   For Time* Compare to Monday, 24 December 2018 *The WOD is performed like the song is sung. Pistols are 1 each leg, each time.   Mobility: Quad Smash Spine Smash Overhead Distraction w/ External Rotation     Post results and experiences to commentsRead more

  Endurance:* Every minute on the minute, add 1 calorie until failure of: Bike …then once failure is reached, rest 2 minutes and perform: Max sit-ups in 1:00 …rest 1 minute, and then perform: Every minute on the minute add 2 calories until failure of: Row   For total calories on each apparatus *If you performed last Friday’s WOD, perform the opposite that you did then. For example, If you biked first last week, row first this week.   Mobility: Low dragon Sink mobilization Overhead distraction Reclined spinal twist     Post results and experiences to commentsRead more

  Rest Day     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!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

  General warm-up: Bike 3:00 10 Samsons 12 Hand-release push-ups 14 v-ups 14 Squats 12 Shoulder press w/T’s 10 Pull-ups Row 2:00 10m Goblet lunges 10 Kettlebell swings 10m Goblet lunges 10 PVC passovers 10 PVC windmills 10 PVC overhead squats   Conditioning: Row 500m 15 Clusters (95/63)* 10 Burpees-over-Bar   5 rounds for time *Load should be 40-50% 1-RM thruster Mobility: Twisted Cross Hip Capsule Quad Smash Sink Stretch     Post results and experiences to commentsRead more