Join us this Saturday, 06 Jan at 0900 for a FREE trial class!   Strength: Front squats 3 @ 65% 1-rm 3 @ 70% 3 @ 75% 3 @ 80% 3 @ 80%   For quality   Conditioning: “6-Minute Row Test”   For total meters rowed and 500m pace Compare to Monday, 11 July 2022...Read More

Class today is at 0900 ONLY! Happy New Year!  Join us this Saturday, 06 Jan at 0900 for a FREE trial class!   Conditioning: “Dominating starts NOW!” Buy-in: 40/32 Calories Biked …then, in an add and repeat style*, complete the following: 1 Squat Snatch (155/103)* 2 Strict Handstand Push-ups 3 Double Unders x10 4 Kettlebell Swings...Read More

Class on Monday, January 1st is at 0900 ONLY. Happy New Year!   Conditioning: 4-person Team* WOD “Last jubilee of 2023!” Complete as many reps as possible in 5-minutes* of: Max reps double unders   …rest 2:00, then… 12-minutes of max calories*   …rest 2:00, then… Complete as many reps as possible in 5-minutes* of:...Read More

The gym will be closed on Monday, 25 Dec, and Tuesday, 26 Dec. The normal schedule resumes on Wednesday. Merry Christmas from MP Fitness!   Conditioning: “12 Days of Christmas” 1 Clean & Jerk (135/93) 2 Pistols 3 Burpees 4 Back Extensions 5 Ring Dips 6 Deadlifts (135/93) 7 Toes-2-Bar 8 Pull-ups 9 Box Jumps...Read More

  Conditioning: Partner WOD Complete as many rounds and reps, alternating exercises, in 5-minutes of: 16 Crossover singles 8 GHD sit-ups 4 Burpees   …Rest 3-minutes, then…   Complete as many rounds and reps, alternating exercises, in 5-minutes of: 2 Rope climbs 4 Goblet squats (72/53) 8/6 Calories biked   For Score   Strength: Every...Read More

Join us this Friday, 22 Dec for a FREE class! No experience is needed, everyone is invited No Iron Club this week.   Sprint Drills: Run 400m* Rest/walk 200m* 8 rounds for pace control *Pick a 400m pace challenging to maintain, but possible. The goal is to hold a specified pace for all 8 rounds....Read More

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited!   Strength: Every 2-minutes perform: Pause Front Squat + 1.25 Front Squat 4 sets performed at 62, 67, 72, 77% …immediately followed by (maintaining EMOM)… 1 Front squat @ 82% 1 Front squat @ 87% 1...Read More

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited!   Endurance: In a 2-minute window, complete the following: 250m Row Max shuttle runs in remaining time*   …Rest 2-minutes and then…   In a 2-minute window, complete the following: 10 Shuttle runs (25-ft down and...Read More

Join us this Saturday, 23 Dec at 0900 for a FREE class! No experience is needed, everyone is invited! Strength: 2 Complexes* @ 45% 2 Complexes @ 55% 2 Complexes @ 65% 1 Complex @ 70% 1 Complex @ 75% 1 Complex @ 80% 1 Complex @ 85%   For quality *1 Clean deadlift ⇒...Read More

Conditioning: Partner WOD, equal work required 1,500m Ski for time   …Rest 3:00 and then…   20 Rounds, partners alternate exercises, of: 5 Strict pull-ups 10 Push-ups 15 Air squats   For time   …Rest 3:00 and then…   3,000m Bike for time     Post results and experiences to commentsRead More