Endurance: Max calories in 10 minutes of: Bike, Ski, or Row* …rest 2 minutes, then repeat two more times, choosing a different machine each time   For total calories *Athletes must do each machine one time, but in whatever order they choose.     Post results and experiences in the commentsRead more

Today’s Memorial Day tribute WOD is dedicated to Dominic J. Hall. “Dom” passed from this live the join the Heavenly Father on Sept. 4, 2022, at the age of 33, of pancreatic cancer that was deemed a direct result of his service in the U.S. Marine Corps and Army Special Forces while serving during the Global War on Terror. Dom served in the Marine Corps, 3rd Force Recon Company in Afghanistan, and Bravo Company, 2nd Battalion, 19th Special Forces Group. He also served as a police officer for the Appleton Police Department in Wisconsin. He earned the ranks of Sergeant, Staff Sergeant, and an investigator for the drug unit and SWAT team sniper. He was known as someone committed to serving others and beloved by many. Dominic is survived by his wife, Jacole; sons Victor and Thorin; parents, Joseph and Bonnie; sister, Desiree; brother, Trevor; and many friends and family....Read more

Join us on Monday for Memorial Day! We will WOD at 0900 and then have a BBQ potluck lunch after!   Conditioning: 15 GHD sit-ups 50-ft Single arm overhead walking lunge (right) (50/35) 5 Strict handstand push-ups 15/12 Calories biked 50-ft Single arm overhead walking lunge (left)   4 rounds for time (28:00 cap) Compared to Friday, 24 May 2024     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!   Skill: 10 Alternating single-leg box squats Rest 1:00   3 Sets for Quality   Endurance: As many calories as possible in 7 minutes of: 50/40 Calories biked Max calories rowed in the remaining time …Rest 3 minutes and then… As many calories as possible in 7 minutes of: 600m Run Max calories skied in the remaining time …Rest 3 minutes and then… As many calories as possible in 7 minutes of: 50/40 Calories rowed Max calories biked in the remaining time   For total score     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!   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