Join us this Saturday, Dec 9th at 9 am for a FREE class! Also, join us on Dec 9th at 6 pm for our Annual Christmas Potluck Party!   Skill: Accessory/ Shoulder Warm-Up: “Shoulder Blaster” 10 Side-lying shoulder flexion* 10 Side-lying shoulder adduction* 10 Side-lying external rotation*   2 sets/side *Weight used is the same for all movements, all rounds. Suggested weight is between 1#-5# plate. Start lighter than you think. If you complete one set you may increase weight, but do not go over 5#. These exercises are designed to be light. Going too heavy can potentially cause injury.   Conditioning: Complete as many rounds and reps as possible in 20-minutes of: 5-10-15-20-25… Toes-to-bar/GHD sit-ups* 15 Overhead squats (95/63) 75 Double unders/Crossover single unders*   For score *On odd rounds do T2B and double unders. On even rounds do GHD SU and crossovers.     Post results and experiences...Read more

Join us this Saturday, Dec 9th at 9am for a FREE class! Also join us on Dec 9th at 6pm for our Annual Christmas Potluck Party!   Conditioning: 15/12 Calories biked 12 Handstand push-ups 12 Deadlifts (225/153) …Rest 3:00 and then… 15/12 Calories biked 4 Strict handstand push-ups 12 Deadlifts (225/153) 4 Strict handstand push-ups …Rest 3:00…   2 Rounds for total time     Post results and experiences to commentsRead more

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