Join us this Saturday, 06 Jan at 0900 for a FREE trial class!   Sprint Drills: Bike 1200m Slow roll 600m   8 rounds for time pace control   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 application, NOT mastery, of these lifts are required to attend the class*. Various accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your lifts, this class is for you! *Separately scheduled private lessons are available...Read more

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!   Skill: 10/side Single-arm kettlebell rows 10 Double dumbbell pike-seated top-to-top strict press 1:00 Rest   4 Rounds for quality   Conditioning: As many rounds and reps as possible in 14-minutes of the following: 14/11 Calories rowed or skied 14 Deadlifts (185/123) 28 Crossover single-unders   For score       Post results and experiences to commentsRead more

Join us this Saturday, 06 Jan at 0900 for a FREE trial class!   Strength: Front squats 3 @ 65% 1-rm 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 80%   For quality   Conditioning: “6-Minute Row Test”   For total meters rowed and 500m pace Compare to Monday, 11 July 2022     Post results and experiences to commentsRead more

Class today is at 0900 ONLY! Happy New Year!  Join us this Saturday, 06 Jan at 0900 for a FREE trial class!   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings (97/62) 5 GHD Sit-ups 6 Wall-Ball Shots (25/16) @ (11/10’) 7 Chest-2-Bar Pull-ups 8 Alternating Pistols 9 Burpees-Over-Bar 10 Back Squats (205/133)*   …then, Sell-out: 500m Row   For Time Compare to Monday, 02 January 2023 *Add and repeat follows this pattern: 1; 1,2; 1,2,30; 1,2,30,4; 1,2,30,4,5; and so on…. No racks for back squats. Must add weight to snatch bar, clean, and complete.     Post results and experiences to commentsRead more

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!   Conditioning: 4-person Team* WOD “Last jubilee of 2023!” Complete as many reps as possible in 5-minutes* of: Max reps double unders   …rest 2:00, then… 12-minutes of max calories*   …rest 2:00, then… Complete as many reps as possible in 5-minutes* of: Crossover single unders   …rest 2:00, then… 12-minutes of max calories*   …rest 2:00, then… Complete the remaining reps* with: Single unders   For time *The total of the calories and reps need to equal 2023. Two teammates are working at a time. Athletes can choose their machine, and may switch at any time.     Post results and experiences to commentsRead more