Iron Club this week is canceled. Friday, Nov. 21st, class only at 12:00. 0530, 0845, and 1730 classes canceled. We are sorry for any inconvenience!   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† Lift 1: On a 2:30 clock… 25-ft Banded kettlebell barbell overhead walk 5 Banded kettlebell barbell overhead squats 25-ft Banded kettlebell barbell overhead walk   5 Sets for quality (increase load each set)   Lift 2: On a 1:15 clock, perform… 4 Overhead squats at the following percentages: 20-20-20-30-30-30-40-40-40% …then perform 2 Overhead squats at: 50-50-60-60-65-65-65-%   For quality   Lift 3: On a 2:00 clock, perform… 4 Single deadlifts (not connected) at the following percentages… 30-45-55-60-65-70-75%   For quality   Core Work: 5 6-count Rocky sit-ups...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: 36 clean and jerk (80/53), 72 toes-to-bar, 140 double-unders, 80 cal bike, 140 crossover single unders OR single unders, 72 pull-ups, 36 power snatch Beginner/70+ Scaled: 32 clean and jerk (65/43), 64 toes-to-bar, 160 single-unders, 70 cal bike, 160 single unders, 64 pull-ups, 32 power snatch   Post results and experiences in the commentsRead more

Friday, Nov 21st class ONLY at 1200. 0530, 0845, and 1730 classes cancelled. We are sorry for any inconvenience!   Endurance: 100m Run 150m Row 15 Burpees over rower 200m Run 250m Row 25 Ab-mat butterfly sit-ups 300m Run 375m Row 30 Grasshoppers 400m Run 500m Row 40 Speed skips 2 Rounds for time (35:00 cap) Compare to Monday, 01 July 2024   †Levels: Intermediate/70+ Advanced: 100m run, 125m row, 12 burpees-over-rower, 200m run, 225m row, 20 sit-ups, 300m run, 325m Row, 24 grasshoppers, 300m run, 400m row, 30 speed skips Beginner/70+ Scaled: 100m run, 100m row, 10 burpees, 200m run, 200m row, 16 sit-ups, 200m run, 250m Row, 20 grasshoppers, 300m run, 300m row, 25 speed skips or single unders    Post results and experiences in the commentsRead 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 each set) *On rounds 1 and 3, bike or row. On rounds 2 and 4, do the opposite.   Strength: Back Squat Spend 5 minutes warming up to 70% of 1-rm and then on a 1:00 clock…. 3 reps @ 70%   7 Sets for quality   †Levels: Intermediate/70+ Advanced: same reps as advanced, (2 x 40/30) dumbbells, (115/78) front squat, (72/53) kettlebell Beginner/70+ Scaled: 10 bench press (2 x 35/25) dumbbells, 8 front squats (95/63), 5 kettlebells swings (62/45)      Post results and experiences in the commentsRead more

  Conditioning†: Partner WOD 20 Synchro Clean & Jerks (115/78)* …then… 4 rounds** of: 4 Rope climbs (12′) 8 Squat cleans (155/103) 12 Synchro toes-to-bar …then… 20 Synchro Thrusters (115/78)*   For time (25:00 cap) *There will be a partner worm option for these movements. **Equal work required. One at a time working on RC and Sq Clean.   †Levels: Intermediate/70+ Advanced: (95/63) C&J and thrusters, 10′ rope climbs, (135/93) squat cleans. Beginner/70+ Scaled: (65/43) C&J and thrusters, 8′ rope climbs or 6 strict pull-ups, (95/63) squat cleans     Post results and experiences in the commentsRead more