Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after!   Open Gym 1200-1330 AND 1700-1830 Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Every 2:00, perform one complex of: Power snatch + Hang squat snatch + 2 Overhead squats @ 25-35-45-55-65-70-75-80-85% of 1-RM snatch   For quality   Lift 2: Every 2:00, perform: Dumbbell Bench Press 10-8-6-6-4-4 rep rounds Increasing load each round   For quality and load   Lift 3: Every 2:00, perform: Shoulder Press 10-10-10-10-10 Increase load each round   For load   Core Work: 15 GHD sit-ups 30 KB side twist 0:45 Hollow/Low plank hold* 1:00 Rest   4 rounds for quality *Rounds 1 & 3 perform hollow hold. Rounds 2 & 4...Read more

Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after! Strength: Rogue Deadlifts for Reps Challenge (Register HERE) As many deadlifts as possible in 2-minutes (315/225) For score   Conditioning: Partner WOD As many rounds and reps as possible in 10-minutes of: 10 Strict pull-ups 10 Strict handstand push-ups 20/18/16 Calories biked*   For score *MM 20 calories, MF 18 calories, FF 16 calories     Post results and experiences in the commentsRead more

Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after!   Conditioning: Every 3-minutes on the minute, perform 200m Run 10 Clean and jerk (135/93) Max reps bar-facing burpees* in remaining time Rest 1-minute between rounds   For time (27:00 cap) *Perform as many rounds as needed to complete: 90 Burpees – Advanced 75 Burpees –  Intermediate 60 Burpees – Beginner     Post results and experiences in the commentsRead more

Join us next Monday for Memorial Day! We will WOD and then have a BBQ potluck lunch after!   Conditioning: 30 seconds work, 60 seconds rest: Wall-ball shots (25/16) @ (10/9′) Kettlebell swings (53/35) Calories rowed   3 rounds for score   Strength: Front Squat 1-rep max   For max load Compare to Monday, 09 May 2022     Post results and experiences in the commentsRead more

Endurance: “Suffer Sandwich” 1-mile Run 150/120 Calories biked 1-mile Run   For time     Post results and experiences in the commentsRead more