Friday’s 1730 class and Saturday’s class are cancelled as we are hosting Spring Festivus Games 2025! But you can still register to volunteer to help with Spring Festivus Games 2025!   Strength & Endurance: Run 400m 15 Squat snatches (135/93) Run 600m 15 Clean & Jerk (155/103) Run 800m 15 Squat cleans (185/123) Run 600m 15 Deadlifts (295/193) Run 400m   For time (30:00 cap)     Post results and experiences in the commentsRead more

Friday’s 1730 class and Saturday’s class are cancelled as we are hosting Spring Festivus Games 2025! But you can still register to volunteer to help with Spring Festivus Games 2025!   Conditioning: 3-Person Team WOD, equal work required 3 Rounds, alternating full rounds: 25-ft Dumbbell overhead walking lunges (2 x 35/25) 10 Chest-to-bar pullups 10 Devils press (2 x 35/25) 25-ft Dumbbell overhead walking lunges (2 x 35/25) …then immediately into Part 2: 900m Row (3 x 300m) …then immediately into Part 3: 75 Kettlebell swings (53/35) 75 Overhead squats (95/63) 60 Burpee box jump overs (24/20”) 60 Power cleans (95/63) 75 Wall ball shots (20/14) @ (10/9′) 75 Toes to bar   For time (35:00 cap) Compare to Friday, 22 November 2024     Post results and experiences in the commentsRead more

Good luck to Coach Sarah and Jeff at the Hyrox comp this weekend! Register to compete or volunteer for Spring Festivus Games 2025!   Conditioning: Partner WOD* Complete as many rounds* and reps as possible in 7:00 of: 50-ft Sprint 15/12 Calories skied 10 Box overs (24/20″)   …Rest 2:00, then…   Complete as many rounds* and reps as possible in 7:00 of: 50-ft Sprint 15/12 Calories biked 100-ft Sandbag carry (100/75) 50-ft Sprint   …Rest 2:00, then…   Complete as many rounds* and reps as possible in 7:00 of: 50-ft Sprint 15/12 Calories rowed 10 Alternating dumbbell snatches (50/35) 50-ft Sprint   …Rest 2:00, then…   Complete as many rounds* and reps as possible in 7:00 of: 50-ft Sprint 30 Double unders 6 Sandbag cleans (100/75) 50-ft Sprint   For separate and total scores *Partners alternate complete rounds. After the rest period between sections, the partner who was not...Read more

Register to compete or volunteer for Spring Festivus Games 2025!   Conditioning: Partner WOD, equal work required 30-20-10 Deadlifts (275/183) Burpees over bar …Rest 3:00 and then… 30-20-10 Power cleans (155/103) Wall-ball shots (25/16) @ (10/9′) …Rest 3:00 and then… 30-20-10 Sandbag squats* (100/75) 10-8-6 Wall-walks   For time Compare to Saturday, 08 February 2025 *Hold sandbag in bear hug     Post results and experiences to commentsRead more

Register to compete or volunteer for Spring Festivus Games 2025!   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: Shoulder Press 5 reps at 75-80%   5 sets for quality   Lift 2: Every 2:30, perform: Bench Press 5 reps at 75-80%   5 sets for quality   Lift 3: Every 2:30 perform: Barbell biceps curl 10-8-6-4-2 reps*   For quality *increase weight each set (10-8-6…)     †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 lifts.     Post results and experiences to commentsRead more