Conditioning: 500m Row 10 Handstand push-ups 10 Bar-facing burpees 10 Overhead squats (115/78)   5 rounds for time or score* (30:00 cap) *if cap it hit, athlete’s score is total of reps completed, row is worth 1 pt per 25m     Post results and experiences to commentsRead more

Open Gym at 1730 & Iron Club this week is canceled. We apologize for any inconvenience.   Open Gym 1200-1330 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 1:30, perform one cycle of: Muscle snatch ⇒ 4 Overhead squats Start at 25%, increase 5% each set   Lift 2: Every minute on the minute perform one: Squat snatch 3 sets at 60% 3 sets and 65% 3 sets at 70% 3 sets at 75%   Lift 3: Every 2:00, perform: Two connected deadlifts Start at 25%, increase 10% each set   *MP Iron Club programming will be available at the noon Open Gym.     Post results and experiences to commentsRead more

New Year’s week: 0900 class ONLY on Wednesday. The schedule will return to normal on Thursday.   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add-and-repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (11/10’) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols 9 Burpees-Over-Bar 10 Back Squats (205/133)*   …then, Sell-out: 500m Row   For Time Compare to Monday, 01 January 2024 *Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on…. No racks for back squats. You must add weight to the snatch bar, clean it, and complete it.     Post results and experiences to commentsRead more

New Year’s week: The night class on Tuesday will be canceled, and the 0900 class will be held ONLY on Wednesday. The schedule will return to normal on Thursday.   Conditioning: 10/8 Calories rowed 10 Kettlebell swings (53/35) 25-ft Overhead kettlebell lunges (right) 10/8 Calories biked 10 Kettlebell goblet squats 25-ft Overhead kettlebell lunges(left)   3 Rounds for time (12:00 cap)   Strength: Every 2:30. perform one set of: Box Back squats 5-5-5-4-4-3-3   Build to a heavy 3-rep For quality     Post results and experiences to commentsRead more

New Year’s week: Normal hours on Monday, night class canceled on Tuesday, 0900 class ONLY on Wednesday, returning to regular schedule on Thursday.   Conditioning: Partner WOD “’Twas December 2024” 8-minutes of max calories row/bike/ski*   …then… Complete as many reps as possible in 3-minutes* of: Max rep single unders   …then… 8-minutes of max calories row/bike/ski*   …then… Complete as many reps as possible in 3-minutes* of: Max rep burpees-over-line   …then… 8-minutes of max calories row/bike/ski*   …rest 3:00, then… Complete the remaining reps* with: Single unders   For time *The total of the calories and reps need to equal 1224. One teammate working at a time. Athletes can choose any order for the machines, but must do all three.     Post results and experiences to commentsRead more