Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: Every minute on the minute, for 21 minutes: Minute 1: 6 Clean and jerk (135/93) Minute 2: 12 Wall ball shots (25/16)@(10/9′) Minute 3: 48 Double-unders (or 24 Crossover single-unders)   For quality     Post results and experiences to commentsRead more

Join us this Saturday, 15 July, at 0900 for FREE! No fitness experience needed! Tuesday 1730 and Thursday 1730 classes cancelled this week. We are sorry for any inconvenience!   Conditioning: 30 Alternating dumbbell snatches (50/35) 30 Toes to bar   3 Rounds for time (15:00 cap)   Strength: Strict press* 10 @ 65% 1-RM 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85%   For quality *10 Double dumbbell push press after each set     Post results and experiences to commentsRead more

  Strength: Deadlifts 10 Deadlifts at 60% 10 Deadlifts at 70% 8 Deadlifts at 75% 8 Deadlifts at 80% 8 Deadlifts at 80%   For quality   Conditioning: 5 sets* of the following: Complete as many reps as possible in 2-minutes of: 15/12 Calories biked 10 Chest-to-bar pull-ups Max reps devil presses (2×50/35)   For score *Rest 2 minutes between sets     Post results and experiences to commentsRead more

Join us today, Friday, 07 July, at any class time for FREE! No fitness experience needed!   Conditioning: 60 Double unders or 45 Crossover singles 7 Thrusters (135/93)   5 rounds for time (12:00 cap)   …Rest 5:00, then…   2 rounds of: 15 Wall-ball GHD (12/8) 15 Ring support tuck-ups …rest 1:00, then… 1 round of: 30 Ring support tuck-ups 30 Wall-ball GHD   For time (12:00 cap)     Post results and experiences to commentsRead more

Always smiling! Even in pain! LOL! Join us this Friday, 07 July, at any class time for FREE! No fitness experience needed!   Sprint Drills: Run 400m* Rest/walk 300m   8 rounds for pace control *Pick a 400m pace that is tough to maintain, but possible. Goal is to be able to hold specified pace for all 8 rounds. If you successfully completed all rounds at or faster your pace last week, decrease the pace goal by 5 seconds. These drills are available to do during anytime during the week at your convenience, 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...Read more