The gym is closed today. Classes on January 2 are: 0900 and 1200 only.Read More

Classes next week are regular through Wednesday’s noon class, then no night class. The gym is closed on Thursday, January 1. Friday classes will be 0900 and 1200 only. Strength: Bench Press Take 8 minutes to warm up to 75-80% of 1-rm, and then… On a 2:00 clock: 5 @ 75-80%   5 Sets for...Read More

Classes next week are regular through Wednesday’s noon class, then no night class. The gym is closed on Thursday, January 1. Friday classes will be 0900 and 1200 only.   Conditioning: KO in the OK 2026 “Built Not Born” WOD 6-person team WOD* As many rounds and reps as possible in 14-minutes of: Station 1,...Read More

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Conditioning: WOD 1: 30-20-10 Rep rounds of: Front squats (95/63) Burpees over bar   For time (8:00 cap)   †Levels: Intermediate/70+ Advanced: 24-16-8 rep rounds, (80/53) Beginner/70+ Scaled: 21-14-7 rep rounds, (65/43)   …Rest 10:00, then…   WOD 2: Complete...Read More

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Conditioning: Partner WOD “Two Turtle Doves” 70 Calories row 60 Chest-to-bar pull-ups 50 GHD sit-ups 40 Power cleans (155/103) 50 Handstand push-ups 60 Sandbag squats (100/75) 70 Calories bike   For time   †Levels: Intermediate/70+ Advanced: 60-50-40-30-40-50-60 rep counts, pull-ups, (135/93)...Read More

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Open Gym 1200-1330 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: On...Read More

Join us next Monday for the Rogue Sleigh Ride Challenge! Click HERE to register.   Conditioning: 9-15-21 Rep rounds of: Overhead squats (95/63) Burpees-over-bar*   For time (10:00 cap) *Two foot takeoff   †Levels: Intermediate/70+ Advanced: 6-12-18 rep rounds, (80/53) overhead squats Beginner/70+ Scaled: 5-10-15 rep rounds, (65/43) overhead squats   Strength: On a 2:00...Read More

Fitness Race Prep: Partner WOD, equal work, tag between exercises 1000m Ski 300-ft Burpee Broad Jumps 1000m Row 600-ft Farmer Carry (2 x 70/53) 3000m Bike 100 Wall ball shots (20/14) @ (10/9′)   For time (30:00 cap)     †Levels: Intermediate/70+ Advanced: 850m Ski, 250-ft burpee broad jumps, 850m Row, 500-ft FC (2 x...Read More

Conditioning: 600m Row 12 Hang squat cleans (185/123) 6 Wall-walks 400m Row 8 Hang squat cleans 4 Wall-walks 200m Row 4 Hang squat cleans 2 Wall-walks   For time (16:00 cap)     †Levels: Intermediate/70+ Advanced: 500m Row, 10 HSC (155/103), 5 WW, 300m Row, 6 HSC, 3 WW, 150m Row, 3 HSC, 2 WW...Read More

Conditioning: 10 Double dumbbell thrusters (2 x 60/40) 25-ft Double dumbbell front rack lunges (2 x 60/40) 20/16 Calories biked 10 Double dumbbell shoulder to overhead (2 x 60/40) 25-ft Double dumbbell farmer carry lunges (2 x 60/40) 20/16 Calories rowed   4 Rounds for time (30:00 cap) †Levels: Intermediate/70+ Advanced: 8 Dbl DB Thrusters...Read More