Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience is needed and everyone is welcome!   Sprint Drills: Run 400m* Rest/walk 200m* 8 rounds for pace control *Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. These drills are available to perform anytime during the week at your convenience at Open Gym or outside of a scheduled class. These are not done in a scheduled class.   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 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...Read more

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience is needed and everyone is welcome!   Skill: 10 Tempo* GHD back extensions 0:30 Glute bridge hold 1:00 Rest   3 Sets for quality *Tempo is 3 second up, 1 second hold, 3 second down   Conditioning: 12 Double dumbbell deadlifts (2 x 50/35)* 9 Double dumbbell hang cleans 6 Double dumbbell shoulder to overhead 15/12 Calories biked 12 Double dumbbell deadlifts 9 Double dumbbell hang cleans 6 Double dumbbell shoulder to overhead 15/12 Calories biked 4:00 Rest   3 Rounds for work time each round *Use same dumbbells for all dumbbell movements     Post results and experiences to commentsRead more

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience needed and everyone is welcome!   Endurance: 1500m Row* 3:00 Rest 3600m Bike* 3:00 Rest   2 Rounds for time and pacing control *Goal is to increase pace every 500m on row and every 900m on bike     Post results and experiences to commentsRead more

Join us this Friday, 15 Dec, for a FREE class at any class time. No fitness experience needed and everyone is welcome!   Skill: 0:30 Nose and toes handstand hold on wall* 0:30 Rest 0:30 Hollow hold 0:30 Rest   3 Sets for quality *Athlete may also choose to work freestanding handstand holds based on ability   Conditioning: 3 Burpee bar muscle-ups 12 Shuttle runs (25-ft down and back = 1 rep) 3 Burpee bar muscle-ups 3:00 Rest   5 Rounds for time (30:00 cap)     Post results and experiences to commentsRead more

Join us today, Saturday, Dec 9th at 9 am for a FREE class! Join us this evening, Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Conditioning: Partner WOD Buy-in: 40 D-ball cleans (100/70)   …then… 10 rounds* for time of: 5 Handstand push-ups 5 Squat cleans (155/103) 5 Chest-to-bar pull-ups 5 Burpees-over-bar   …rest 5:00, then…  Sell-out: Max tonnage Bench press*   For time and score *Partners alternate complete rounds. On BP, partner A does max reps in 20 seconds at any designated load (minimum 45/33), then has 10 seconds to rotate and change load (if necessary), and then partner B does 20 seconds at any designated load, then has 10 seconds to rotate and change load back to partner A, and then repeat once more each.   Post results and experiences to commentsRead more