When chalk and humidity meet! Conditioning: MPCF Board WOD “Helen” 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time (15:00 cap) Compare to Wednesday, 28 September 2016   …rest 10:00 from completion of “Helen”, then…   Skill/Strength: 7 Shoulder press* @ 35% of 1-rm shoulder press 15 GHDs 9 Shoulder press @...Read More

No 0845 class this Monday. Sorry for any inconvenience.   Conditioning: “Grettel” 3 Clean and Jerks (135/93) 3 Burpees-over-bar   10 Rounds for time Strength: Deadlift 10-9-8-7-6-5-4-3-2-1 at 60% of 1rm deadlift For time* *All sets must be unbroken, connected reps.  Athlete must drop and reset after each set.     Post results and experience...Read More

  Conditioning: Buy-in: 40/32 Calories ski erg …then… 10-20-30-40 rep rounds of: Alternating dumbbell snatches (50/35) Calories rowed Sit-ups Calories biked   For score (20:00 min cap)   Strength: Power Snatch 7 @ 35% of 1-rm snatch 9 @ 45% 11 @55% 9 @65% 7 @ 75%   For quality at each load. Work on...Read More

  Conditioning: Partner WOD Buy-in: 1500m Row   …then… 3 rounds of: 30 Handstand pushups 20 Chest-2-bar pull-ups 10 Clean & Jerks (185/123)   …then… Sell-out: 3600m Bike   For time   Skill: 5 Rower rollouts 7 Arch rocks 9 Arch/hollow swings   4 rounds for quality     Post results and experiences to commentsRead More

Open Gym will start at 1215 this week only.   Open Gym 1215-1345 For all UNLIMITED members   MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic and power lifts. Basic knowledge...Read More

  Endurance: 5:00 Row at 95% of “6-min row test” 3:00 Rest 5:00 Bike at 95% of “6-min bike test” 3:00 Rest 3:00 Row at 105% of “6-min row test” 3:00 Rest 3:00 Bike at 105% of “6-min bike test”   For pace quality See “6 min row test” here Tuesday, 16 February 2021 See “6...Read More

Conditioning: Complete as many reps as possible in 10:00 of: 12 Squat Cleans (95/63) 3 Burpee Pull-ups 9 Squat Cleans (115/73) 6 Burpee Pull-ups 6 Squat Cleans (135/93) 9 Burpee Pull-ups 3 Squat Cleans (165/103) AMRAP with remaining time: Squat Cleans (185/113)   For Score   Skill: Turkish Get-up 4 set of 10 (5 each...Read More

Conditioning: “Rooster” 10 Burpees 20 Double Unders   10 rounds for time Compare to Wednesday, 30 January 2019   Strength: Deadlift 7 @ 40% of 1-rm deadlift 9 @ 50% 11 @ 60% 9 @ 70% 7 @ 80%   For quality and load, goal is to connect all reps and maintain proper form  ...Read More

Great Memorial Day group to perform the team version of “The Seven”!   Conditioning: Perform 1:00 work at each of the following: Double dumbbell push press (2×50/35) Row for calories V-ups Double-unders Double dumbbell box step ups (2×50/35) Rest   2 rounds for total score, no additional rest between rounds   Strength/Skill: At 70% of...Read More

  Join us Memorial Day at 0930 for a Hero WOD and BBQ!   A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott...Read More