Conditioning: “Four Ways to Die” Death by Kettlebell Swings (72/53) 2 on minute 1, 4 on minute 2, 6 on minute 3, and so on…   …Rest 2 minutes… Death by Box Jump Overs (30/24”) 2 on minute 1, 4 on minute 2, 6 on minute 3, and so on…   …Rest 2 minutes… Death...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

Class schedule this week is regular through Wednesday noon class, then closed Christmas Eve night class through Friday, 26 December. Back to normal Saturday at 0900.   Strength: Lift 1: Every 1:15, perform… 1 Snatch Start at 25% of your current 1-RM and increase by 5-10 lbs per set until failure.*   For quality and...Read More

Join us for the Christmas party! December 6th at 1800 (6 pm). Please RSVP at the gym.   Endurance†: In 3 minutes complete: 30/24 Calories skied Max plate push-ups* in the remaining time   …Rest 90 seconds and then… In 3 minutes complete: 30/24 Calories rowed Max ab-mat butterfly sit-ups in remaining time   …Rest...Read More

Endurance†: 120/100 Calories biked* …Straight into… 1-mile run   For time *At the top of every 2:00, starting at 0:00, perform 50-ft handstand walking†   For time (25:00 cap)   †Levels: Intermediate/70+ Advanced: 100/80 Calories, 25-ft handstand walking OR 10 line-facing burpees Beginner/70+ Scaled: 80/60 Calories, 1200m run, 6 line-facing burpees     Post results...Read More

  Today’s 5:30 pm class has been cancelled, as well as Saturday’s class for the TRU Challenge. We are sorry for any inconvenience. Come on out tomorrow and cheer on the athletes!   Conditioning: Every 3 minutes on the minute: 10 Burpee shuttle runs* 30 Double-unders   7 Sets for total work time   †Levels:...Read More

Register to compete at the TRU Challenge at MP Fitness HERE! Register to volunteer at the TRU Challenge at MP Fitness HERE!   Conditioning: Every minute on the minute for 23-minutes (4 sets): Minute 1: 5 Wall-walks Minute 2: 15 Box jumps (24/20″) Minute 3: 15 Burpees Minute 4: 20 Air squats Minute 5: 20...Read More

Conditioning: Every minute on the minute, for 15 minutes, complete: 4 Double dumbbell deadlifts (2 x 70/50) 3 Double dumbbell hang power cleans 2 Double dumbbell shoulder to overhead 1 Devil press   For completion   *Levels Intermediate/70+ Adv: (2 x 50/35) dumbbells Beginner/70+ Scaled: (2 x 35/20) dumbbells   Mobility: GoWOD mobility video together...Read More

Conditioning: 3:00 Max reps box jump overs (24/20″) 2:00 Rest 3:00 Max rep ab-mat butterfly sit-ups 2:00 Rest 3:00 Max reps ring rows 2:00 Rest 3:00 Max reps air squats 2:00 Rest 3:00 Max reps push-ups   For score Mobility: 13:00 ROMWOD video as group     *Levels Intermediate/70+ Adv: box step overs permitted (24/20″) ...Read More

Conditioning: 2 rounds of: 12 Shoulder press* (75/53) 12 Toes to bar Rest 2:00 and then… 24 Shoulder press (75/53) 24 Toes to bar Rest 2:00 and then… 24 Toes to bar 24 Shoulder press (75/53) Rest 2:00 and then… 2 rounds of: 12 Toes to bar 12 Shoulder press (75/53)   For time *Barbell...Read More