Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed!   Endurance: 20/16 Calories Skied 40/32 Calories biked 60/48 Calories rowed Rest 2:00   4 rounds for time (40:00 cap)     Post results and experiences to commentsRead more

  Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed!   Sprint Drills: Run 400m* Rest/walk 300m   8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. The goal is to be able to hold a specified pace for all 8 rounds. If you completed all rounds at or faster than your pace last week, decrease the pace goal by 5 seconds. These drills are available to do anytime during the week at your convenience, or 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...Read more

Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed!   Strength: Every 2:00, for total of 5 sets, perform: Shoulder Press 10 reps @ 60% 1-rm SP 8 reps @ 70% 6 reps @ 80% 4 reps @ 85% 2 reps @ 90%   Conditioning: 3 rounds of: 4 Rope climbs 8 Handstand push-ups 12 Overhead squats (95/63) …immediately into… 3 rounds of: 4 Bar muscle-ups 8 Barbell push-ups 12 GHD sit-ups   For time     Post results and experiences to commentsRead more

Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience is needed!   Conditioning: Complete as many rounds and reps as possible in 8-minutes of: 250m Row 10 Hang dumbbell snatches (50/35) 40 Double unders   …Rest 4:00, then…   Complete as many rounds and reps as possible in 8-minutes of: 20 Wall-ball shots (20/14) @ (10/9′) 40 Crossover single unders 600m Bike   …Rest 4:00, then…   Complete as many rounds and reps as possible in 8-minutes of: 200m Run 10 Hang dumbbell clean and jerks (50/35) 40 Single unders   For scores* *There will be one score for each AMRAP and one total score.     Post results and experiences to commentsRead more

Join us this Saturday, 29 July, at 0900 for FREE! No fitness experience needed!   Conditioning: Partner WOD Buy-in: 4 x 250m Row Sprints For Time   …rest 2:00, then…   2 Rounds of… 20 Chest-2-Bar Pull-ups 30 Box Jumps (30/24″) 40 Single-arm dumbbell thrusters (50/35) 30 Toes-to-bar 20 Front Squats (135/93)   …rest 2:00, then…   Sell-out: 4 x 600m Bike sprints   For Time     Post results and experiences to commentsRead more