Join us this Saturday, Dec 9th at 9 am for a FREE class! Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Endurance: 9-15-21-27 Calories rowed (or skied) *200m Run after each 2:00 Rest   3 Rounds for time (40:00 cap)     Post results and experiences to commentsRead more

Join us this Saturday, Dec 9th at 9 am for a FREE class! Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Sprint Drills: Run 800m* Rest/walk 300-400m* 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. The rest should be a 1:1 to 1:1.2. These drills are available anytime during the week at your convenience outside of class or at Open Gym. 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...Read more

Join us this Saturday, Dec 9th at 9am for a FREE class! Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!   Accessory Work: Bulgarian Split Squat 8 reps (right leg) 8 reps (left leg) 2:00 rest   3 rounds for quality *Athletes can choose the weight and increase load or remain the same each round.   Conditioning: 40 Wall ball shots (20/14)@(10/9′) 30 Pull-ups 30 Wall ball shots 20 Chest to bar pull-ups 20 Wall ball shots 10 Bar muscle-ups   For time     Post results and experiences to commentsRead more

Join us this Saturday, Dec 9th at 9 am for a FREE class! Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Skill: Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 5-10-15-20-25… Toes-to-bar/GHD sit-ups* 15 Overhead squats (95/63) 75 Double unders/Crossover single unders*   For score *On odd rounds do T2B and double unders. On even rounds do GHD SU and crossovers.     Post results and experiences...Read more

Join us this Saturday, Dec 9th at 9am for a FREE class! Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!   Conditioning: 15/12 Calories biked 12 Handstand push-ups 12 Deadlifts (225/153) …Rest 3:00 and then… 15/12 Calories biked 4 Strict handstand push-ups 12 Deadlifts (225/153) 4 Strict handstand push-ups …Rest 3:00…   2 Rounds for total time     Post results and experiences to commentsRead more