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 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 Olympic 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

  Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups* 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10/8 Calories Biked   For Score *Alternate exercises   Strength: Thruster 1-rep max Compare to Monday, 09 July 2018   Flexibility/Mobility: Couch Stretch Supine Shoulder Stretch Olympic Wall Squat Sink Mobilization   Royal Huddleston Burpee Challenge: Day 109     Post results and experiences to commentsRead more

Reminder, 0630 on Tuesday’s is permanently canceled. All other classes are normal. Sorry for any inconvenience.   Conditioning: 20/16 Calories rowed 20 Burpees   5 rounds for time   Skill: Handstand and Pistol progressions   Mobility: Hip capsule Reclined spinal twist Twisted cross   Royal Huddleston Burpee Challenge: Day 108     Post results and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Nate” Complete as many rounds and reps as possible in 20 minutes of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (72/53)   For score Compare to Wednesday, 29 March 2017   Or… “Mary” Complete as many rounds and reps as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols (alternating) 15 Pull-ups   For score Compare to Friday, 10 May 2013   Flexibility: Thread the Needle Twisted Monkey Pigeon   Royal Huddleston Burpee Challenge: Day 107     Post results and experiences to commentsRead more

  Conditioning: 4-person Team WOD “Why do I do this?” Buy-in: 400 Single Unders …then… 20 Handstand Push-ups* 30 Wall-Ball Shots (20/14 ) @ (10/9′) 40 Alternating Box Jumps (20″) 50 Sumo Deadlift High Pull (95/63) 50 GHD Sit-ups 40 Alternating Box Jumps 30 Wall-Ball Shots 20 Handstand Push-ups …then… Sell-out: 2000m Row   For time and total burpees Compare to Saturday, 26 December 2015   -Equal work required -Only one team member working at a time on the Jump rope and Row *During this part, team will split into two partner teams. One team will perform 20 HSPU, while the other performs max rep plate-facing burpees. Only one partner working at a time for each team (one HSPU and one burpee). Once the team performing the HSPU is done, teams tag out, and now the burpee team performs HSPU, and the HSPU team now does burpees. Continue rotating back and...Read more