Conditioning: As many rounds and reps as possible in 12-minutes of: 10 Double dumbbell shoulder to overhead (2 x 50/35) 10 Double dumbbell front squats (2 x 50/35) 20 Calories rowed 30 Double-unders   For score †Levels: Intermediate/70+ Advanced: Same reps as advanced, (2 x 40/30) dumbbells Beginner/70+ Scaled: 8 of each dumbbell movement...Read More

When your shirt looks like this BEFORE the WOD starts, you are properly warmed up!   Conditioning: 3-person Team WOD, equal work required On a running clock… From 0:00 to 5:00 complete… Max rep Wall-walks   …rest from 5:00 to 7:00 and then…   From 7:00 to 17:00 complete… 45 Squat cleans (185/123) Max calories...Read More

Open Gym 1200-1330 AND 1700-1830 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* Lift 1: Every 2 minutes… Shoulder Press 5-5-5-5-5-5   Build to a heavy 5-rep   Lift 2: Clean & Jerk Every...Read More

  Conditioning†: Partner WOD, equal work 40 Strict handstand push-ups 40 Alternating dumbbell snatches (70/50) 80 GHD Sit-ups 200-ft Single-arm dumbbell front rack lunges (70/50)   For time (15:00 cap)   Rest to the 18:00 mark, then…   6 Rounds (partners alternate full rounds) of: 30 Single-unders 10 Pull-ups 5 Burpees to bar   For...Read More

  Conditioning†: 18-14-10 rep rounds of: Overhead squats (115/78) Burpees-over-bar   For time (Goal sub-7:00, 10:00 cap) †Levels: Intermediate/70+ Advanced: 16-12-8 rep rounds, (95/63) OHS (70+ can do FSQ) Beginner/70+ Scaled: 14-10-6 rep rounds, (80/53) OHS or FSQ   Strength: Every 2 minutes… Deadlifts 5 reps @ 35% 5 reps @ 45% 4 reps @...Read More

Comps are great places to set PRs!! Congrats Anniee!   Fitness Race Prep†: 1000m Run 1000m Row 1000m Ski 800m Run 800m Row 800m Ski 600m Run 600m Row 600m Ski 400m Run 400m Row 400m Ski   For time (40:00 cap) †Levels: Intermediate/70+ Advanced: 800m each, 600m each, 500m each, 400m each Beginner/70+ Scaled:...Read More

Strong work, Maggie, for doing the hardest job at the comp…judging!!   Conditioning: “Linda” (aka “3 Bars of Death”) 10-9-8-7-6-5-4-3-2-1 rep rounds of: Deadlifts (1.5 x bodyweight) Bench press (1 x bodyweight) Squat cleans (0.75 x bodyweight)   For time (35:00 cap) Compare to Friday, 10 October 2025 †Levels: Intermediate/70+ Advanced: (1.25 x bodyweight) deadlift, (0.8 bodyweight...Read More

Conditioning†: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 Half tacos 12 Kettlebell goblet squats (53/35)   …Rest 4:00 and then   As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 50-ft Kettlebell single-arm overhead alternating lunges (53/35)*  ...Read More

All Thursday classes are canceled in honor of Coach Jimmy’s dad’s funeral services.Read More

Thank you to all the family and friends who came to support our teams this past weekend! We felt and needed your energy! All classes this Thursday are canceled in honor of Coach Jimmy’s dad’s funeral services.   Take 10 minutes to warm up to 70% of 1-rm, sandbag carries, and muscle-ups, then… Strength: Snatch...Read More