Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: MPCF Board WOD “True Grit” 2,000/1,700m Row* For time *At the 1-minute mark, begin: Death by Thrusters (95/63) With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Open Gym 1200-1330 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...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Strength: Shoulder Press Every 90 seconds, perform the following sets: 9@25% of your 1-rm shoulder press 8@35% 7@45% 6@55% 5@65% 3@75% Max reps @80% For max reps and quality Conditioning: As many rounds and reps as possible...Read More
Make plans to join us for our next FREE WOD day on Friday, 22 October! Conditioning: 21-15-9-6-3 Overhead squat (95/63) Handstand push-ups GHD sit-ups For time (15:00 cap) Strength: Back Squat 6 reps @ 30% 5 reps @ 45% 4 reps @ 60% 3 reps @ 70% 5 reps @ 80% 5...Read More
Join us TODAY for a FREE class at 0900! Conditioning: 4-person team Part 1: For time (8:00 cap): 100 Double unders 80 Sit-ups 60 Box jump overs (20″) 40 Plate-facing burpees …rest 3:00, then… Part 2: Team splits into 2 partner groups (PG)*, then… For total score* (7:00 cap): 40-30-20-10 rep rounds of:...Read More
Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: Partner WOD, equal work required 1500m Row 40 Single arm dumbbell thrusters (50/35) 20 Burpees over rower For time (10:00 cap) …Rest 5:00 then… 20 Chest to bar pull-ups 30 Power snatches (95/63) 40 Wall ball shots (25/16)@(10/9′) 150...Read More
Join us this Saturday, 09 Oct. for a FREE class at 0900! Conditioning: As many rounds and reps as possible in 12 minutes of: 10 Shoulder to overhead (125/83) 10 Box jumps (24/20″) 10 Bar facing burpees For score …Rest 10:00, then… Strength: Deadlift 30 @ 55% 1-rep max deadlift 2:00 Rest...Read More
Conditioning: As many rounds and reps as possible in 8 minutes of: 10 Overhead squats (95/63) 10 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 6 minutes of: 8 Overhead squats (115/73) 8 Toes to bar …Rest 2:00 then… As many rounds and reps as possible in 4 minutes...Read More
Conditioning: As many rounds and reps as possible in 20:00 of: 1 Wall walk 1 Cluster (155/103)* For score *Add 1 rep to each exercise each round Accessory Work: 0:20 Hollow hold 0:20 Hollow rock 0:20 Half tacos 1:00 Rest 3 Sets for quality Post results and experience to commentsRead More
