Click this link to register for the 2026 CrossFit Games Open! Conditioning: Spring TRU Challenge WOD 1 – Individual* “Junk in the Trunk” Complete as many reps in 2-minutes of: Back squat For max tonnage (weight (lbs) x reps) *Athlete chooses load before “Go!”, and must remain at the given load for the...Read More
Click this link to register for the 2026 CrossFit Games Open! Conditioning: Spring TRU Challenge WOD 3 – Individual “Trust the Process” 3 Rounds* of a 3-minute AMRAP of: 20 Russian kettlebell swings (53/35)* 15 Reverse goblet lunges 10 Single-arm KB shoulder-to-overhead For scores *Rest 1:00 between the 3-minute rounds *Novice: (35/25) ...Read More
Click this link to register for the 2026 CrossFit Games Open! Conditioning†: Partner WOD* 3000m Bike 28 Alternating dumbbell snatches (75/50) 26 Pull-ups …rest 2:00, then… 1000m Row 24 Double dumbbell hang power clean and jerks (2 × 50/35) 22 Burpees over dumbbells …rest 2:00, then… 20 Shuttle runs (25-ft...Read More
Come to the UMAC to cheer on the “MP Vintage 246” team at KO in the OK 12 today and tomorrow! Conditioning: Partner WOD 25 Strict pull-ups 80* Calories rowed 50 Devil presses (2 x 50/35) 80 Calories skied 75 Toes to bar 80 Calories biked 100m Front rack lunges (2 x 50/35) ...Read More
Conditioning: 7 Hang power cleans (115/78)* 6 Front squats 5 Shoulder to overhead 24 Double-unders 5 Rounds for time *Same load throughout WOD (12:00 cap) Compare to 27 August 2024 †Levels: Intermediate/70+ Advanced: (95/63) barbell, 24 double-unders OR 48 single-unders Beginner/70+ Scaled: (80/53) barbell, 24 single-unders Strength: Overhead Squat OR Front Squat Every...Read More
Open Gym 1200-1330 AND 1700-1830 Unlimited members can use Open Gym to work on extra skills, build strength, or improve conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club† Lift 1: Power Snatch Spend 10-minutes warming up to 80-80% of 1Rm and then every 0:30, complete:...Read More
Accessory Work: “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. The suggested weight is between 1# and 5#. Start lighter than you think. If you complete one set, you may increase the weight, but do not...Read More
Endurance: Every 12 minutes complete: 50/40 Calories rowed 25 Burpee box jump overs (24/20″) 600m run OR 750m Ski OR 1800m bike 3 Sets for time, each set †Levels: Intermediate/70+ Advanced: 40/32 Cal row, 20 burpee box jump overs (20/16″), 500m run OR 650m ski OR 1500m bike Beginner/70+ Scaled: 32/24 Cal row, 16...Read More
Conditioning†: Partner WOD 10 rounds of (alternate exercises): 1 Squat clean (205/133) 50-ft Handstand walk 10 Calories biked …Rest 3:00, then… 6 rounds of (equal work each movement): 50 Double unders 10 Bar-facing burpees For time †Levels: Intermediate/70+ Advanced: (165/108), 25-ft HS walk or 3 Wall-walks, 8 cal bike, 30 Double...Read More
Only 0530, 0845, and 1200 classes today. No evening class. The gym is closed tomorrow for New Year’s Day. Classes on January 2 are: 0900 and 1200 only. Conditioning: Partner WOD* “’ Twas December 2025” 6 minutes of max calories row/bike/ski* …then… Complete as many reps as possible in 3 minutes* of:...Read More
