Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Sprint Drills: Run 400m* Rest/walk 200m   8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. The goal is to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the rest distance by 100m. These drills are available anytime during the week at your convenience outside of class or at Open Gym. These are not done during a scheduled class.   Open Gym 1200-1330 Unlimited members may use Open Gym to work on any extra skills, strength, or conditioning of their choosing. 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....Read more

Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Skill (Partner): 20/16 Rope climbs* (13-ft)   For time *Equal work   Conditioning (Partner): Complete as many rounds* and reps as possible in 15-minutes of: 500m Row/400m Run 10 Power cleans (155/103) 10 Synchro bar-facing-burpees   For score *One partner runs while other partner rows simultaneously. Partners will rotate each round. Equal work on cleans.     Post results and experiences to commentsRead more

Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Strength: Squat snatch 3 reps at 60% 2 reps at 65% 1 rep at 70% 3 reps at 60% 2 reps at 65% 1 rep at 70% 1 rep at 75% 1 rep at 75%   For quality   Endurance: Complete as many reps in 2-minutes as possible of: 25/20 Calories biked Max rep alternating dumbbell hang clean and jerk (50/35)   4 sets for score* *Rest 2-minutes between sets     Post results and experiences to commentsRead more

Join us this Friday, 04 August, at any class time for FREE! No fitness experience is needed!   Conditioning: 35 Chest-to-bar pull-ups* 35 Toes-to-bar*   For time (15:00 cap) *Each time you break, perform 100-ft single-arm overhead walking lunge (50/35)   Accessory: 10 Seated good mornings (45/33) 5/5 Single-Arm kettlebell deadlift (53/35) 10 Superman holds with a 3-second pause at the top 0:45 Hollow hold 25 Abmat sit-ups   2 sets for quality     Post results and experiences to commentsRead more

Join us today, Saturday, 29 July, at 0900 for FREE! No fitness experience is needed!   Conditioning: Partner WOD 400m Farmer’s walk (2 x 50/35) 80 Squats/Plank hold 70 Pull-ups/Superman hold 60 Sit-ups/Wall sit hold 50 Burpees/Static hang 40 Ground-to-overhead (95/63)/Handstand hold 30 Deadlifts (225/153)/Hollow hold 200m Farmer’s walk (2 x 50/35)   For time (40:00 time cap) Compare to Wednesday, 16 November 2022   Instructions: Both partners perform the Farmer’s walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until the hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.     Post results and experiences to commentsRead more