Conditioning: Partner WOD, equal work required 60 Calories skied 40 D-ball cleans (100/70) 20 Wall-walks 60 Calories biked 40 Double dumbbell thrusters (2 x 50/35) 200 Double unders 60 Calories rowed 40 Burpee box jump overs (20″) 20 Devil’s presses (2 x 50/35)   For time (35:00 cap)     Post results and experiences to commentsRead more

Join us today, Friday, 01 December for a FREE class! No experience is needed and everyone is welcome!   Conditioning: As many rounds and reps as possible in 15-minutes of the following: 25 Deadlifts (115/78) 20 Alternating stationary back rack lunges (115/78) 15 Bar-facing burpees 10 Hang power cleans (115/78) 5 Strict pull-ups   For score   Accessory/Core Work 0:45 Hollow hold 1:00 Rest 0:45 Side low plank hold (right) 1:00 Rest 0:45 Side low plank hold (left) 1:00 Rest 0:45 Arch hold 1:00 Rest   2 Rounds for quality     Post results and experiences to commentsRead more

Join us this Friday, 01 December for a FREE class! No experience is needed and everyone is welcome!   Sprint Drills: Run 400m* Rest/walk 300m 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 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 develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge and some practical...Read more

Join us this Friday, 01 December for a FREE class! No experience is needed and everyone is welcome! Dedicated to U.S. Army Staff Sgt. Joshua Hager, 29, of Broomfield, Colorado, was killed Thursday, Feb. 22, 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq. Before his death, Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado. He is survived by his wife, Heather; son, Bayley; mother, Lois Knight; father, Kris; and stepbrother, Ensign Aaron Jozsef.   Conditioning: MPCF Hero Board WOD  “Josh” 21 Overhead squats (95/63) 42 Pull-ups 15 Overhead squats 30 Pull-ups 9 Overhead squats 18 Pull-ups   For Time Compare to Friday, 09 July 2010   Strength: 3 Tempo Front Squat* @ 55% 3 Tempo Front Squat @ 60% 3 Tempo Front Squat @ 60-65% 1 Front squat @ 65%...Read more

Join us this Friday, 01 December for a FREE class! No experience is needed and everyone is welcome!   Strength: Strict Press 5 @ 60% of 1-Rm 5 @ 65% 3 @ 70% 3 @ 75% 1 @ 80% 1 @ 85% 1 @ 90%   For quality   Endurance: 3:00 Row 1:00 Rest 3:00 Bike 1:00 Rest 2:00 Row 1:00 Rest 2:00 Bike 1:00 Rest 1:00 Row 1:00 Rest 1:00 Bike     For total calories   Post results and experiences to commentsRead more