Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Open Gym 1200-1330 AND 1700-1830 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† Lift 1: Every 2:00, perform: Overhead Squat 10-8-6-4-3-3-2-2-2-2-2 rep rounds   Build to a heavy 2-rep, then repeat the same load four more times   For load and quality   Lift 2: Every 2:00, perform: 2 Squat Snatch   Start at 30%, increase by 5% each round until reaching 70%, then do 3 sets of 1 rep at 70%, then 3 sets of 1 at 75%, and then 3 sets of 1 at 80%   For quality   Lift 3: Every 90 seconds, perform Double dumbbell biceps curls 10-8-6-4-4-4 rep...Read more

Saturday class is canceled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Conditioning: 10 Kettlebell swings (72/53) 25-ft Handstand walk 12/9 Calories bike 15 GHD sit-ups 12/9 Calories bike 25-ft Handstand walk 10 Kettlebell goblet squats (72/53)   2 rounds for time (10:00 cap) †Levels: Intermediate/70+ Advanced: Same numbers, (55/35) KBs, 20-ft HS walk or 2 wall-walks Beginner/70+ Scaled: 8 KB swing/squats (35/25), 2 scaled WW or 50-ft bear crawl, 9/7 cals, 12 GHD’s to parallel   Strength: Back Squat 1-rep max   Compare to Friday, 22 December 2023     Post results and experiences in the commentsRead more

Saturday class cancelled this week due to Conquer the Gauntlet. Register for the 0930 start time for Conquer the Gauntlet HERE!   Endurance: 1:00 Row sprint for max meters 1:30 Rest   15 Rounds for total meters and avg. pace/meters     Post results and experiences in the commentsRead more

Class at 0900 only today. See you for some “Labor”!!   “Laborious” Partner WOD* 50 Calories skied 60 Stationary barbell lunges (95/63) 70 Double unders 80 Pull-ups 90 Bar-over-burpees 100 Calories rowed* 90 Sit-ups 80 Hang squat cleans (95/63) 70 Crossover single unders 60 Kettlebell swings (72/53) 50 Calories biked   For time *Equal work, one working at a time. **Teams chose where to put the row. †Levels: Intermediate/70+ Advanced: 40-50-60-70-80-90-80-70-60-50-40 rep scheme. (80/53) barbell, (53/35) kettlebell, 2:1 single-unders for all jump rope Beginner/70+ Scaled: 40-50-60-70-80-90-80-70-60-50-40 rep scheme. (65/43) barbell, ring rows, (45/25) kettlebell, 1:1 single-unders for all jump rope Compare to Monday, 02 September 2024     Post results and experiences in the commentsRead more

Conditioning: As many rounds and reps as possible* in 8 minutes of: 2 Wall-ball shots (25/16) @ (10/9′) 4 Calories skied   For score *Add two reps to each exercise every round   …rest 3 minutes and then…   As many rounds and reps as possible* in 8 minutes of: 2 Burpees over rower 4 Calories rowed   For score *Add two reps to each exercise every round   …rest 3 minutes and then…   As many rounds and reps as possible* in 8 minutes of: 2 Sandbag cleans (100/75) 4 Calories biked   For score *Add two reps to each exercise every round   †Levels: Intermediate/70+ Advanced: (20/14) wall-ball, (75/50) sandbag Beginner/70+ Scaled: (16/10) wall-ball, (50/30) sandbag, step-over rower on burpees     Post results and experiences in the comments  Read more