Conditioning: Every 10:00 on the minute perform: 500m Row/500m Ski/1200m Bike 9 Devil presses (2 x 50/35) 7 Strict handstand push-ups 5 Squat snatches (155/103) 3 Sets for time each set (8:00 cap each sett) †Levels: Intermediate/70+ Advanced: 400m Row/Ski, 1000m Bike, 8 Devil press (2 x 40/30), 6 kipping handstand push-ups,...Read More
Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Conditioning: KO in the OK 2026 WOD 1 “Never Back Down” Partner WOD (ideally M/F pairs) 30 Double dumbbell hang cleans (15/15 each) (2 x 50/35) (Partner holds front rack) 30 Toes to bar (equal work NOT required) 30...Read More
Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. 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† “Shoulder Blaster”...Read More
Join us for the Christmas party! December 6th at 6:00 pm. Please RSVP at the gym. Conditioning†: As many rounds and reps as possible in 7 minutes of: 400m Row 40 Double-unders For score …Rest 3:00 and then… As many rounds and reps as possible in 7 minutes of: 800m Bike 8...Read More
Join us for the Christmas party! December 6th at 1800 (6 pm). Please RSVP at the gym. Conditioning†: 15-12-9-6-3 rep rounds of: Hang power cleans (135/93) 10/8 Calories rowed Overhead squats (135/93) 10/8 Calories biked For time (20:00 cap) Flow: 15 HPC, 10/8 cals, 15 OHS, 10/8 cals ⇒ 12 HPC, 10/8 cals,...Read More
No classes on Thursday in celebration of Thanksgiving. Friday class is at 0900 only. Conditioning: 50 Deadlifts (135/93) 40 Shoulder to overhead (135/93) 30 Front squats (135/93) 20 Power cleans (135/93) 10 Thrusters (135/93) For time (18:00 cap) Compare to Friday, 18 November 2022 †Levels: Intermediate/70+ Advanced: Same reps as Advanced, (115/78) Beginner/70+...Read More
No classes on Thursday in celebration of Thanksgiving. Friday class is at 0900 only. Conditioning: 16-12-8-12-16 rep rounds of: Calories rowed Burpees-over-dumbbell Alternating dumbbell snatches (50/35) For time (15:00 cap) Compare to Friday, 16 August 2024 †Levels: Intermediate/70+ Advanced: 14-10-8-10-14 Reps, (40/30) dumbbell Beginner/70+ Scaled: 12-8-6-8-12 Reps, (35/25) dumbbell Strength: Take...Read More
Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience! Conditioning: Partner WOD, equal work required 40 Power clean and jerks (95/63) 80 Toes-to-bar 160 Double-unders 100 Calories biked 160 Crossover single-unders 80 Pull-ups 40 Power snatches (95/63) For time †Levels: Intermediate/70+ Advanced:...Read More
Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience! Conditioning: In 3:00 complete: 12 Double dumbbell bench press (2 x 50/35) 9 Front squats (135/93) 6 Kettlebell swings (97/62) Max calories rowed/bike* in the remaining time 4 Sets for score (Rest 1:30 between...Read More
